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Hip · Stretching

Self-stretching of the Gluteal Muscle

Self-stretching of the gluteal muscle, 3 sets, hold for 30 seconds per side

Illustration of the Self-stretching of the Gluteal Muscle exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 30 seconds per side

Description: Sitting or lying on your back, place the ankle of one leg on the opposite knee. Gently pull the leg towards the chest until you feel a comfortable stretch in the buttock. Maintain the position without arching the back.

Tips: Keep the pelvis stable and avoid forcing the stretch. Breathe calmly to help relax the muscles.

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
Sitting or lying on the back
Clinical goal
Improve flexibility and reduce tension in the gluteal muscles
Also known as
gluteal stretch, hip stretch, piriformis 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.