Lying Leg Tuck Hip Stretch
Description
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.
Equipment Required
Lying Leg Tuck Hip Stretch Instructions
- 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.
Lying Leg Tuck Hip Stretch Form & Visual
Lying Leg Tuck Hip Stretch 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
Lying Leg Tuck Hip Stretch Muscles Worked
- Gluteus maximus (tucked leg)
- Erector spinae (lower back)
- Hamstrings (secondary)
- Hip flexors (extended leg, stretched)
Lying Leg Tuck Hip Stretch Variations & Alternatives
- Knee-to-Chest Stretch
- Lying Glute Stretch
- Pavanamuktasana
- Single-Leg Knee-to-Chest with Twist
- Double-Knee-to-Chest
