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Hip · Stretching

Lying Glute Stretch

Lying glute stretch, 3 sets, hold 30 seconds per side

Illustration of the Lying Glute 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 the ankle of that leg on the opposite knee. Grab the thigh of the leg on the ground and gently pull it towards your chest until you feel a stretch in the buttock. Hold the position, then slowly release and switch sides.

Tips: Keep your back flat on the floor and avoid forcing the knee. Breathe deeply to help relax the muscles.

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

At a glance

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

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.