Stretch - Knee Across Body
Recommendations: 2-3 Sets, 10-15 Reps, 5-15 Dur
Beginner Glutes Lower Back Upper Leg 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 legs straight. Move your left leg across your right leg. Use your right hand to hold your left knee down. This is the starting position. Put your left arm beside your body and turn your head to your left. Slowly and easily let your glutes fall back towards the floor. At the same time, push your chest in the opposite direction. Feel the stretch in your lower back. Breathe normally during this movement. Repeat this exercise on the other side. Lay flat on the floor with your legs straight. Move your right leg across your left leg. Use your left hand to hold your right knee down. Put your right arm beside your body and turn your head to your right. Slowly and easily let your glutes fall back towards the floor. At the same time, push your chest in the opposite direction. Feel the stretch in your lower back. 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, straight legs, arms outstretched.
Lay flat on the floor with your legs straight, arms outstretched to the sides. This is the starting position.
Step 2
Cross your left leg over your right leg, holding your left knee with your right hand, left arm beside you, your head to the left.
Move your left leg across your right leg. Use your right hand to hold your left knee down. Put your left arm beside your body and turn your head to your left. Slowly and easily let your glutes fall back towards the floor. At the same time, push your chest in the opposite direction. Feel the stretch in your lower back. Breathe normally during this movement.
Step 3
Lay flat on the floor, straight legs, arms outstretched.
Return to the starting position. Lay flat on the floor with your legs straight, arms outstretched to the sides.
Step 4
Cross your right leg over your left leg, holding your right knee with your left hand, right arm beside you, your head to the right.
Move your right leg across your left leg. Use your left hand to hold your right knee down. Put your right arm beside your body and turn your head to your right. Slowly and easily let your glutes fall back towards the floor. At the same time, push your chest in the opposite direction. Feel the stretch in your lower back. Breathe normally during this movement.