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Hip · Stretching

Glute Self-Stretch

Glute self-stretch, 3 sets, hold 30 seconds per side

Illustration of the Glute Self-Stretch exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 30 seconds per side

Description: Lie on your back, bend one leg, and place your ankle on the opposite knee. Grab the thigh of the leg on the ground and gently pull it toward your chest until you feel a stretch in the buttock. Maintain the position without forcing.

Tips: Keep your back flat on the floor and breathe deeply to promote muscle relaxation. Do not force the stretch beyond your comfort.

Progression: Gradually increase the duration of hold up to 45 seconds as the stretch becomes easier.

At a glance

Goal
Stretching
Level
Beginner
Equipment
none
Starting position
Lying on the back
Clinical goal
Improve flexibility and reduce tension in gluteal muscles
Also known as
glute stretch, hip stretch, buttock stretch

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.