An expert stretching exercise done using just your bodyweight that mainly works the glutes, with help from the abductors. Lie on your back with your partner kneeling beside you. Flex the hip of one leg, raising it off of the floor. Rotate the leg so the foot is over the opposite hip, the lower leg perpendicular to your body.
Updated
Primary
Glutes
Secondary
Abductors
Equipment
Bodyweight
Level
expert
Lying Glute demonstration
Lying Glute, starting positionLying Glute, finishing position
How to Perform
1Lie on your back with your partner kneeling beside you.
2Flex the hip of one leg, raising it off of the floor. Rotate the leg so the foot is over the opposite hip, the lower leg perpendicular to your body. Your partner should hold the knee and ankle in place. This will be your starting position.
3Attempt to push your leg towards your partner, who should be preventing any actual movement of the leg.
4After 10-20 seconds, completely relax as your partner gently pushes the ankle and knee towards your chest. Be sure to inform your helper when the stretch is adequate to prevent injury or overstretching.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
