Stretch - Lying Glute
Recommendations: 1-2 Sets, 1-5 Reps, 10-20 Dur
Glutes Abductors Stretching Body Only Gym
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.
Lie face up on an exercise mat on the floor. Flex your right hip, raising it off the ground. Position your right leg so that the foot is over the opposite hip, the lower leg perpendicular to your body. Your workout partner kneels beside you and holds your right knee and ankle in place. This is the starting position. Push your right leg towards your partner. He will prevent any movement of the leg. Breathe normally. Continue pushing for 10-20 seconds. Return the right leg to the starting position by relaxing the muscles. Your partner will gently push the ankle and knee towards your chest. Breathe normally. Repeat for the recommended number of repetitions. Lie face up on an exercise mat on the floor. Flex your left hip, raising it off the ground. Position your left leg so that the foot is over the opposite hip, the lower leg perpendicular to your body. Your workout partner kneels beside you and holds your left knee and ankle in place. This is the starting position. Push your left leg towards your partner. He will prevent any movement of the leg. Breathe normally. Continue pushing for 10-20 seconds. Return the left leg to the starting position by relaxing the muscles. Your partner will gently push the ankle and knee towards your chest. Breathe normally. Repeat for the recommended number of repetitions.
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
Lie on the floor with your right leg over your left hip, leg perpendicular to your body.
Lie face up on an exercise mat on the floor. Flex your right hip, raising it off the ground. Position your right leg so that the foot is over the opposite hip, the lower leg perpendicular to your body. Your workout partner kneels beside you and holds your right knee and ankle in place. This is the starting position.
Step 2
Push your right leg while your partner prevents any movement.
Push your right leg towards your partner. He will prevent any movement of the leg. Breathe normally. Continue pushing for 10-20 seconds.
Step 3
Return the right leg to the starting position.
Return the right leg to the starting position by relaxing the muscles. Your partner will gently push the ankle and knee towards your chest. Breathe normally. Repeat as required.
Step 4
Lie on the floor with your left leg over your right hip, leg perpendicular to your body.
Lie face up on an exercise mat on the floor. Flex your left hip, raising it off the ground. Position your left leg so that the foot is over the opposite hip, the lower leg perpendicular to your body. Your workout partner kneels beside you and holds your left knee and ankle in place. This is the starting position.
Step 5
Push your left leg while your partner prevents any movement.
Push your left leg towards your partner. He will prevent any movement of the leg. Breathe normally. Continue pushing for 10-20 seconds.
Step 6
Return the left leg to the starting position.
Return the left leg to the starting position by relaxing the muscles. Your partner will gently push the ankle and knee towards your chest. Breathe normally. Repeat as required.