The lying glute stretch is a supine (face-up) stretch where you cross one ankle over the opposite knee and pull both legs toward your chest. It deeply stretches the piriformis, gluteus maximus, and deep hip rotators from a comfortable, supported position on the floor.
Muscle Group
Glutes, Hips
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Deeply stretches the piriformis and glutes
- Comfortable supine position allows relaxation
- Relieves sciatic tension
- Improves hip external rotation
- No equipment needed
- Gentle enough for daily use
How to perform
- Lie on your back with both knees bent and feet flat on the floor.
- Cross your right ankle over your left knee, resting it just above the kneecap. Flex your right foot.
- Reach both hands through the gap between your legs and clasp them behind your left thigh (or on top of your left shin).
- Gently pull your left thigh toward your chest. As you pull, your right knee will naturally open outward.
- Feel the deep stretch in your right glute and outer hip.
- Hold for 20 to 30 seconds. Breathe deeply and relax into the stretch.
- Release and switch sides.
- Keep your head and shoulders relaxed on the floor throughout.
FRONT VIEW
BACK VIEW
Glutes
Primary