Lying Glute Stretch
Primary
Stretching
Secondary
Glutes, Piriformis
Equipment
Bodyweight
Difficulty
Beginner
Type
Isometric
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An isolation exercise that lets you focus on one muscle group, the Lying Glute Stretch targets your stretching through a isometric hold pattern. Use for glute stretching for optimal results.
Everything You Need to Know About the Lying Glute Stretch
The Lying Glute Stretch is a good for beginners exercise that targets your Gluteus maximus. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for glute stretching for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? All levels - this is a common issue that reduces exercise effectiveness. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Lying Glute Stretch work?
Primary
Secondary
Stabilizers
Step-by-step: Lying Glute Stretch
- 1
Lie on back - this is a common issue that reduces exercise effectiveness.
- 2
Bring one knee toward chest.
- 3
Pull knee toward opposite shoulder.
- 4
Feel stretch in glute and outer hip.
- 5
Keep other leg extended or bent.
- 6
Hold and switch sides.
What are the best tips for the Lying Glute Stretch?
Simple glute stretch.
Pull gently - this is a common issue that reduces exercise effectiveness.
Keep back flat on floor.
Mistakes to watch for on the Lying Glute Stretch
Pulling too hard for optimal results.
Isometric holds like the Lying Glute Stretch build strength at specific joint angles. This mistake changes the angle and reduces how hard your Gluteus maximus has to work. Lock into position and hold it.
Lifting hips - this is a common issue that reduces exercise effectiveness.
Losing hip position during the Lying Glute Stretch shifts the loading pattern away from your Gluteus maximus and can compress your lower back. Stay planted and let your Gluteus maximus do the work.
Tensing neck - this is a common issue that reduces exercise effectiveness.
Craning your neck during the Lying Glute Stretch compresses your cervical spine and can cause nerve impingement. Keep your head in a neutral position — pick a spot to look at and hold it through the set.
Who should do the Lying Glute Stretch?
All levels - this is a common issue that reduces exercise effectiveness.
How to Program the Lying Glute Stretch
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 2-3 holds of 30-45 seconds each side.
What are good alternatives to the Lying Glute Stretch?
Figure Four Stretch
Piriformis Stretch
Knee to Chest Stretch
Other Variations
- Cross Body Knee Pull
- Knee Hug
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Lying Glute Stretch — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Pull gently.
- Keep back flat.