Stretching the gluteal muscles and increasing mobility in hips

This exercise is optional for stretching the gluteal muscles and outer rotators of the hips. It is suitable when you have problems with loin spine, sacroiliac joint, hip and knee joint.

Goal of the exercise:

  • Stretching the buttocks muscles
  • Stretching the piriformis muscle (m. piriformis)
  • Increased movement range in hip joints
Default position
  • Lay on your back and bend your right leg
  • Rest the stretched leg (left leg) with your outer ankle against the knee of the right leg
Phase 1
  • Grab the thigh of the right leg (clasp your hands together)
  • Pull the thigh with your hands towards your chest
  • Press the left leg with your left elbow towards the side as much as possible
  • Try to stretch the right leg against the pressure of the hands
  • Take a deep breath
  • With exhale pull your right leg towards your chest, and press with your left elbow against the left knee to the side as much as possible
Exercise video tutorial

Common mistakes

  • Bending the head
  • Bending in loins
  • The elbow is not pressing against the knee
  • Holding breath

How often to exercise

  • You can exercise every day
  • Stay 30-60 seconds in described position (in stretch), and repeat 3 times

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