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Lying Glute Stretch

Lying Glute Stretch

The Lying Glute Stretch is a fantastic exercise that targets the gluteal muscles, also known as the "glutes." These muscles play a crucial role in stabilizing the hip joints, promoting proper posture, and aiding in various lower body movements. It's an excellent stretch for anyone who experiences tightness or discomfort in the glutes, lower back, or hips. To perform the Lying Glute Stretch, lie flat on your back with your knees bent and feet flat on the ground. Cross your right ankle over your left knee, forming a figure four shape with your legs. Using your hands, gently pull your left thigh towards your chest until you feel a comfortable stretch in your right glute. Hold this position for 20-30 seconds and then switch sides. One of the key benefits of the Lying Glute Stretch is its ability to help improve hip mobility and flexibility. By holding the stretch, you're allowing the muscles to lengthen and relax, promoting better range of motion in the hip joint. This can be particularly beneficial for individuals who spend prolonged periods sitting or engaging in activities that tighten the glutes and hip flexors. Remember, always listen to your body and focus on maintaining proper form throughout the stretch. Avoid forcing yourself into a position of discomfort or pain. If you have any concerns or underlying health conditions, it's essential to consult with a fitness professional or healthcare provider before starting any new exercise routine. Incorporating the Lying Glute Stretch into your regular workout or daily routine can contribute to improved flexibility, reduced muscle tension, and enhanced overall lower body function. Enjoy the stretch and experience the benefits it can bring to your fitness journey!


  • Lie flat on your back on a comfortable surface with your legs extended.
  • Bend your right knee and bring it towards your chest.
  • Place your right ankle on top of your left knee.
  • Gently press your right knee away from your body, feeling a stretch in your right glute.
  • Hold this position for 15-30 seconds, focusing on deep breathing.
  • Repeat the stretch on the opposite side by switching legs.
  • Perform 2-3 sets on each side, gradually increasing the duration of the stretch as you become more comfortable.

Tips & Tricks

  • Ensure you have a proper warm-up before performing the lying glute stretch to prevent injury.
  • Maintain good posture throughout the stretch by keeping your back straight and your core engaged.
  • Gently ease into the stretch, avoiding any sudden or jerky movements.
  • Hold the stretch for at least 30 seconds on each side to effectively target the glute muscles.
  • Focus on your breathing and try to relax into the stretch as much as possible.
  • If you feel any pain or discomfort, ease off the stretch and consult with a healthcare professional.
  • Incorporate the lying glute stretch into your regular stretching routine to improve flexibility over time.
  • Pair the stretch with strengthening exercises for the glutes, such as lunges or hip thrusts, for a well-rounded lower body workout.
  • Experiment with different variations of the lying glute stretch, such as crossing one ankle over the opposite knee, to target slightly different areas of the glutes.
  • Listen to your body and modify the stretch as needed to accommodate any existing injuries or limitations.

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