Lying Glute Stretch
Lying Glute Stretch Exercise Description
The lying glute stretch (supine figure-4) targets the gluteal muscles and deep hip external rotators, including the piriformis. It focuses on improving hip external rotation flexibility while keeping the lumbar spine supported by the floor. Performed correctly, you’ll feel a gentle, localized stretch in the outer or back of the hip on the crossed-leg side, not in the knee or low back. The position allows you to concentrate on hip motion without compensating through the spine or shoulders. It’s suitable for most experience levels and can be adjusted by hand placement and the angle of the non-stretching thigh.
- Muscle Groups: Hips
- Target Muscles: Piriformis
- Assisting Muscles: Gluteus Medius, Obturator Internus
- Stabilizing Muscles: Multifidus, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Stretching
- Functional Grouping: Hip Rotators
- Joint Involvement: Single-joint
- Muscle Location: Deep Glutes
- Movement Direction: Rotational
- Muscle Position: Posterior
- Gender: Female
How To Do The Lying Glute Stretch Exercise
‘- Lie on your back with knees bent, feet flat, head and neck relaxed.
– Cross your right ankle over your left thigh just above the knee, creating a figure-4.
– Keep the right ankle lightly dorsiflexed and avoid pressing on the knee joint.
– Thread your hands behind the left thigh; gently draw the thigh toward your trunk.
– Aim for a stretch in the right glute/outer hip; avoid knee pressure or pinching.
– Keep your pelvis level and sacrum heavy on the floor; don’t twist or arch.
– Let the right knee drift away from your chest so it doesn’t collapse inward.
– Shoulders stay relaxed; breathe steadily without holding tension.
– Release by lowering the left leg back to the floor, then switch sides.
Lying Glute Stretch Tips
‘- Keep your low back and sacrum heavy on the floor so the lumbar spine stays supported.
– Cross the ankle just above the opposite knee and keep the ankle lightly dorsiflexed.
– Avoid pressing down on the knee joint; use your hands behind the opposite thigh instead.
– Gently draw the non-stretching thigh toward your trunk rather than pulling aggressively.
– Adjust hand placement and the angle of the non-stretching thigh to find a comfortable stretch.
– Aim to feel a gentle, localized stretch in the outer/back hip of the crossed leg, not in the knee or low back.
– Keep your pelvis level and avoid twisting or arching as you bring the thigh in.
– Let the crossed-leg knee drift away from your chest so it doesn’t collapse inward.
– Relax your shoulders and neck on the floor, breathing steadily without holding tension.
– To finish, lower the non-stretching leg back to the floor under control before switching sides.
Lying Glute Stretch Beginner Introduction
The lying glute stretch (supine figure-4) is a floor-based hip stretch done on the back, designed to lengthen the glutes and the small deep hip muscles, including the piriformis. With the hips and knees arranged in a turned-out “4” position, the lower back rests against the ground, so the stretch centers on the side or back of the hip on the leg that is crossed rather than spilling into the knee or low back.
Because the trunk stays supported, this position highlights hip movement while the spine and shoulders stay relatively quiet. The hands can hold the back of the opposite thigh to bring the legs into a comfortable stretch zone, and the angle of that supporting leg offers an easy way to change how intense the stretch feels. Relaxed shoulders and steady breathing complement the gentle, localized pull around the hip, making this a practical option for many ability levels and a common choice for people seeking more comfortable hip rotation.