Lying Glute Stretch

Lying Glute Stretch


This exercise involves lying on your back with one leg crossed over the other and pulling the knee towards the opposite shoulder to stretch the glutes. It helps to improve flexibility and reduce tightness in the glute muscles.

Muscle Group

Equipment Required

Lying Glute Stretch Instructions

  1. Start by lying on your back with your knees bent and feet flat on the ground.
  2. Bring your right ankle over your left knee, creating a figure four shape with your legs.
  3. Use your hands to gently pull your left thigh towards your chest, feeling a stretch in your right glute.
  4. Hold the stretch for 20-30 seconds, then release and switch sides.
  5. Repeat the stretch on both sides for 2-3 sets.

Lying Glute Stretch Form & Visual

Lying Glute Stretch

Lying Glute Stretch Benefits

  • Relieves tension in the glutes and lower back
  • Improves flexibility in the hips and glutes
  • Can help alleviate sciatica pain
  • May improve posture and balance
  • Can be done anywhere with a flat surface

Lying Glute Stretch Muscles Worked

  • Gluteus Maximus
  • Hamstrings
  • Erector Spinae

Lying Glute Stretch Variations & Alternatives