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Upper Legs · Body Weight
Lying Glute Stretch
Lying Glute Stretch is a beginner isolation flexibility exercise that works the glutes (upper legs), with the hip flexors assisting. It needs only a mat. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.1 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Flexibility
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.1 kcal
Primary muscles
- Glutes · Gluteus Maximus, Gluteus Medius
Secondary muscles
- Hip Flexors · Iliopsoas
How to do Lying Glute Stretch
- Lie on your back with your knees bent and feet flat on the floor.
- Cross your right ankle over your left knee, forming a figure-four position.
- Grasp the back of your left thigh with both hands and gently pull your left leg towards your chest. Hold the stretch for 15-30 seconds, feeling the stretch in your right glute and hip.
- Slowly release your left leg and return to the starting position. Repeat the stretch with your left ankle crossed over your right knee. Alternate sides for the desired number of repetitions.
Form tips
- Keep your head and shoulders relaxed on the floor to avoid tension in your neck and upper back.
- Avoid pulling too hard; go as far as your flexibility allows without causing pain.
- Use a towel or strap if needed to assist in pulling your leg towards your chest.
Lying Glute Stretch alternatives
More glutes exercises
Lying Glute Stretch FAQ
What muscles does Lying Glute Stretch work?
Lying Glute Stretch mainly works the glutes in the upper legs (Gluteus Maximus and Gluteus Medius). The hip flexors work as secondary muscles.
What equipment do you need for Lying Glute Stretch?
You need only a mat.
How many sets and reps of Lying Glute Stretch should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Lying Glute Stretch good for beginners?
Yes. Lying Glute Stretch is rated beginner, so it's a sound choice while you learn to train the glutes.
How many calories does Lying Glute Stretch burn?
About 3.1 calories per minute for a person of around 70 kg, based on a MET value of 2.5. Ten minutes of work is roughly 31 calories; heavier people burn more.
What is a good alternative to Lying Glute Stretch?
Other exercises for the glutes include Resistance Band Standing Balance Glute Kickback, Resistance Band Side Plank Glute Raise, Resistance Band Standing Balance Glute Kickback (Version 2) and Resistance Band Glute Bridge.
For developers
Use Lying Glute Stretch in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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