Description

The assisted lying gluteus and piriformis stretch is a stretching exercise that targets the glutes and piriformis muscle to improve flexibility and reduce tightness in the hip area.

Starting Position

Lie on your back with both legs extended. Bring one knee towards the chest and place the opposite ankle on the assisting partner's shoulder.

Technical Execution

Use the assistance from a partner or trainer to gently press the knee towards the shoulder, feeling a stretch in the glute and piriformis muscles. Hold the stretch for 20-30 seconds and then switch sides.

Range of Motion

Focus on increasing the range of motion gradually over time by deepening the stretch without causing discomfort or pain.

Variations

Variations include performing the stretch without assistance for a greater challenge or using a resistance band for added intensity.

Common Mistakes

Common mistakes include not maintaining a stable pelvis position during the stretch and relying too much on the assistance, which can reduce the effectiveness of the stretch.

Practical Advice

Focus on keeping the hips square and engage the core muscles to support the lower back. Use gentle assistance to gradually deepen the stretch without causing pain.

Additional Notes

This stretch can help alleviate lower back pain and improve hip mobility if performed correctly and consistently.

Difficulty Level

Intermediate

Equipment Needed

Assisted

Primary Muscles

glutes

Secondary Muscles

hip flexors