Description

Assisted lying glutes stretch is a stretching exercise that targets the glutes and hip flexors. It helps in improving flexibility and reducing muscle tension in the lower body.

Starting Position

Lie on your back with your knees bent and feet flat on the floor. Place a strap or resistance band around one foot and extend that leg towards the ceiling.

Technical Execution

Slowly pull the strap towards you to bring the leg closer to your body, feeling a gentle stretch in the glutes and hip flexors. Hold the position for 20-30 seconds and then switch legs.

Range of Motion

Focus on gradually increasing the range of motion by gently pulling the leg further towards your body over time. Avoid forcing the stretch beyond your comfort level.

Variations

To increase the stretch, you can use a yoga strap or towel to deepen the pull on the leg. You can also perform this stretch without any assistance to improve balance and control.

Common Mistakes

Common mistakes include not maintaining proper alignment of the hips and knees, rushing through the stretch, and not engaging the core muscles.

Practical Advice

To perform this stretch effectively, focus on keeping the back flat against the floor, gently press the knees towards the chest, and breathe deeply to enhance relaxation.

Additional Notes

It's important to perform this stretch with control and avoid any sudden movements to prevent injury. Always listen to your body and adjust the intensity of the stretch as needed.

Difficulty Level

Intermediate

Equipment Needed

Assisted

Primary Muscles

glutes

Secondary Muscles

hip flexors