Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Upper Legs · Body Weight
Lying Knee Pull Glutes Stretch
Lying Knee Pull Glutes Stretch is a beginner isolation flexibility exercise that works the glutes (upper legs), with the lower back assisting. It needs no equipment beyond your own body weight. 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
Secondary muscles
- Lower Back
How to do Lying Knee Pull Glutes Stretch
- Lie on your back with your legs straight.
- Bend one knee and pull it toward the opposite shoulder.
- Hold until you feel a stretch in your glute.
- Release and switch sides.
Form tips
- Keep the other leg relaxed on the floor.
- Breathe deeply.
Lying Knee Pull Glutes Stretch alternatives
More glutes exercises
Lying Knee Pull Glutes Stretch FAQ
What muscles does Lying Knee Pull Glutes Stretch work?
Lying Knee Pull Glutes Stretch mainly works the glutes in the upper legs. The lower back work as secondary muscles.
What equipment do you need for Lying Knee Pull Glutes Stretch?
None. Lying Knee Pull Glutes Stretch is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Lying Knee Pull Glutes 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 Knee Pull Glutes Stretch good for beginners?
Yes. Lying Knee Pull Glutes Stretch is rated beginner, so it's a sound choice while you learn to train the glutes.
How many calories does Lying Knee Pull Glutes 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 Knee Pull Glutes Stretch?
Other exercises for the glutes include Resistance Band Standing Balance Glute Kickback (Version 2), Resistance Band Standing Balance Glute Kickback, Resistance Band Side Plank Glute Raise and Resistance Band Lying Hyperextension Abduction.
For developers
Use Lying Knee Pull Glutes 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.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_4DKCA3" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_4DKCA3", "name": "Lying Knee Pull Glutes Stretch", "model": "male", "counterpartId": "ex_CB3HCW", "target": "Glutes", "equipment": "Body Weight", "media": { "mp4": "https://…/ex_4DKCA3/mp4-720.mp4?…", "poster": "https://…/ex_4DKCA3/poster.jpg?…" } }