The lying leg tuck hip stretch is a supine stretch where you pull one knee toward your chest while keeping the other leg extended along the floor. The asymmetric position deeply stretches the glute and hip extensor of the tucked leg while passively stretching the hip flexor of the extended leg.
Muscle Group
Glutes, Hips
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Deeply stretches the glute and hip extensor
- Stretches the hip flexor of the extended leg
- Decompresses the lower back
- Comfortable supine position
- No equipment needed
- Excellent for desk workers
How to perform
- Lie flat on your back with both legs extended.
- Bend your right knee and pull it toward your chest. Hold your right shin or behind your right thigh with both hands.
- Keep your left leg pressed flat to the floor with the back of the knee close to the floor.
- Pull your right knee gently closer to your chest until you feel a strong stretch in your right glute.
- Press your lower back into the floor.
- Hold for 30 seconds. Breathe deeply.
- Switch sides and repeat.
- For more intensity, pull the knee across the body slightly or grasp behind the knee with both hands.
FRONT VIEW
BACK VIEW
Glutes
Primary
Lower Back
Primary
Hamstrings
Primary