Primary
Stretching
Secondary
Glutes, Piriformis
Equipment
Bodyweight
Difficulty
Beginner
Type
Isometric
See how Lying Glute Stretch could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The lying glute stretch is a simple supine stretch targeting the gluteus maximus and outer hip. By pulling one knee across toward the opposite shoulder while lying down, you create a gentle stretch through the glute. This accessible position is comfortable for all flexibility levels.
When to use it
Use for glute and outer hip stretching.
Who it's for
All levels. A gentle stretch accessible to everyone.
Pull your knee across your body toward the opposite shoulder, not straight up toward your chest. Keep your shoulders and lower back pressed into the floor. Use your hands behind your thigh if reaching around causes strain.
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Also targets: Glutes, Piriformis
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Lie on your back with legs extended.
Bring one knee toward your chest.
Pull the knee toward the opposite shoulder.
Feel the stretch in the glute and outer hip.
Keep the other leg extended or bent.
Hold and switch sides.
Simple and effective glute stretch.
Pull gently without forcing the stretch.
Keep your back flat on the floor.
Hold for 30-45 seconds per side after any lower body training or sitting for extended periods. This stretch is gentle enough for daily use and works well before bed. Include it whenever your glutes feel tight or compressed.
Pulling the knee too aggressively.
Letting your knees drift away from the intended line during the Lying Glute Stretch changes how force moves through the exercise. Keep each knee tracking in line with the foot as you move.
Allowing the hips to lift off the floor.
Losing hip position during the Lying Glute Stretch changes the loading pattern and can reduce the intended work for your Gluteus maximus. Keep your hips aligned with the setup cues and move only through the range you can control.
Holding tension in the neck.
Craning your neck during the Lying Glute Stretch changes your upper-body position and can make the rep less stable. Keep your head aligned with your torso and use a consistent gaze.
All levels. A gentle stretch accessible to everyone.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 2-3 holds of 30-45 seconds each side.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Lying Glute Stretch could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Lying Glute Stretch
The Lying Glute Stretch primarily targets the Gluteus maximus, making it an effective exercise for stretching development. Secondary muscles worked during the Lying Glute Stretch include Piriformis, providing additional training stimulus. Stabilizer muscles engaged include Core, Supporting limbs.
Our library labels Lying Glute Stretch as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Lying Glute Stretch. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Lying Glute Stretch is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Lying Glute Stretch include: Figure Four Stretch, Piriformis Stretch, Knee to Chest Stretch. These exercises target similar muscle groups as the Lying Glute Stretch and can be used as substitutes based on your equipment availability, gym setup, or training preferences.