Glute - Ankle On The Knee Stretch
Recommendations: 2-3 Sets, 5-15 Reps
Beginner Glutes Stretching Body Only Gym Home
Purpose: This exercise is a controlled, balanced glute exercise for building tone and shape.
Benefits: This is a good exercise for core glute muscle development.
Lay flat on the floor with your bent at a 90 degree angle and your feet flat on the floor. Your arms are at your sides. This is the starting position. Position your right ankle on your left knee. Grab your left thigh with both hands. Pull both of your legs into your chest. Relax your neck and shoulders. Breathe normally during this movement. Pause for 10-20 seconds. Return to the starting positions. Breathe normally during this movement. Position your left ankle on your right knee. Grab your right thigh with both hands. Pull both of your legs into your chest. Relax your neck and shoulders. Breathe normally during this movement. Pause for 10-20 seconds. Return to the starting positions. Breathe normally during this movement.
The glutes consist of the gluteus maximus, gluteus medius, and gluteus minimus. They create hip joint motion to lift the thigh forward, lift the thigh to the side, rotate the leg inward, and rotate the thigh outward.
Step 1
Lay flat on the floor, bent knees, arms by your sides.
Lay flat on the floor with your bent at a 90 degree angle and your feet flat on the floor. Your arms are at your sides. This is the starting position.
Step 2
Place your right ankle on your left knee. Hold your left thigh with both hands and pull both legs into your chest, relaxing neck and shoulders. Pause.
Position your right ankle on your left knee. Grab your left thigh with both hands. Pull both of your legs into your chest. Relax your neck and shoulders. Breathe normally during this movement. Pause for 10-20 seconds.
Step 3
Lay flat on the floor, arms at your sides.
Return to the starting positions. Breathe normally during this movement. Lie on your back, arms at your sides.
Step 4
Place your left ankle on your right knee. Hold your right thigh with both hands and pull legs into your chest, relaxing neck and shoulders. Pause.
Position your left ankle on your right knee. Grab your right thigh with both hands. Pull both of your legs into your chest. Relax your neck and shoulders. Breathe normally during this movement. Pause for 10-20 seconds.
Step 5
Lay flat on the floor, arms at your sides.
Return to the starting positions. Breathe normally during this movement. Lie on your back, arms at your sides.