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How can I stretch my gluteals?

Edward Phillips
Physical Therapy
Here's how to do a gluteal stretch:

Reps: 3-4
Sets: 1
Intensity: Moderate
Hold: 10-30 seconds
Rest: No rest needed

Starting position: Lie on your back with your right knee bent and your foot on the floor. Rest your left ankle on your right kneecap. Your left knee should point toward the wall.

Movement: Hold the back of the right thigh with both hands and slowly lift your right foot up off the floor until you feel the stretch in your left hip and buttock. Hold. Return to the starting position, then repeat on the opposite side. This is one rep. Continue alternating leg positions until you finish all reps.

Tips and techniques:
  • Stretch to the point of mild tension, not pain.
  • Relax your shoulders down and back into the floor.
  • Breathe comfortably.
Too hard? Lie on your back with both knees bent and your feet flat on the floor. Cross your right knee over your left knee and pull your knees in toward your chest. Repeat with your left knee crossed over your right knee. This is one rep.

Too easy? Lie on your back with your right knee bent and your foot on the floor. Rest your left ankle on your right kneecap. Clasp your right knee with both hands and lift your right foot up off the floor. Repeat with your right ankle on your left kneecap. This is one rep.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.