Lying Glute

Lying Glute is a advanced-level exercise in the stretching category that primarily works the glutes. It also recruits the abductors. It is performed with bodyweight.

How to do it

1. 1Lie on your back with your partner kneeling beside you.
2. 2Flex the hip of one leg, raising it off of the floor. Rotate the leg so the foot is over the opposite hip, the lower leg perpendicular to your body. Your partner should hold the knee and ankle in place. This will be your starting position.
3. 3Attempt to push your leg towards your partner, who should be preventing any actual movement of the leg.
4. 4After 10-20 seconds, completely relax as your partner gently pushes the ankle and knee towards your chest. Be sure to inform your helper when the stretch is adequate to prevent injury or overstretching.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Hold each position for 20–40 seconds without bouncing, and breathe calmly.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

2–3 sets, holding each position 20–40 seconds. Great as a cool-down or mobility session.