Lying Glute Stretch

Muscles worked

Setup

1. Lie flat on your back on a comfortable mat with your legs fully extended.
2. Bend your right knee and lift it toward your chest.
3. Clasp both hands firmly around your shin, just below the knee, or behind the thigh if you have knee sensitivity.

How to do it

1. Gently pull your knee toward your chest until you feel a comfortable stretch in your glute and hip.
2. Inhale deeply through your nose and exhale slowly through your mouth, allowing the muscle to relax.
3. Hold the peak stretch for 20-30 seconds, maintaining a steady and controlled breathing pattern.
4. Slowly lower your leg back to the starting position and repeat the process with the left leg.

Form checklist

• Keep your head, neck, and shoulders relaxed and flat on the floor.
• Ensure your lower back remains in contact with the mat throughout the stretch.
• Keep the non-stretching leg straight and pressed against the floor to stabilize the pelvis.
• Avoid any bouncing or jerking movements; maintain a static, constant hold.

Pro tips

• To target the piriformis and outer glute more effectively, pull your knee slightly toward the opposite shoulder.
• Focus on 'breathing into the hip'—as you exhale, imagine the tension leaving the muscle to achieve a deeper range of motion.

Make it harder

• Transition into a Figure-4 stretch by crossing your ankle over the opposite thigh and pulling the bottom leg toward your chest.
• Gently rotate the ankle of the bent leg while in the stretch to release additional tension in the lower limb.

Frequently asked

What muscles does the lying glute stretch work?

The lying glute stretch primarily targets the glutes, and also works the adductors and hamstrings as secondary muscles.

What equipment do you need for the lying glute stretch?

The lying glute stretch requires no equipment — just your body weight.

Is the lying glute stretch good for beginners?

Yes. The lying glute stretch is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Corners CurtsyIntermediate · glutes and quadriceps
• 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps