Glute Stretch

Physical Requirements

• Basic core stability to maintain neutral spine
• Ability to lie comfortably on back
• Sufficient hip mobility to cross ankle over opposite thigh

Prior Knowledge

• Understanding of neutral spine position
• Familiarity with diaphragmatic breathing can enhance stretch effectiveness

Starting Position

• Lie on your back with knees bent and feet flat on the floor
• Maintain natural curve in lower back
• Keep shoulders relaxed and head in neutral position
  

Movement Pattern

1. Cross right ankle over left thigh, creating a "figure 4" shape
2.  Allow right knee to fall gently outward
3. Thread left hand through the "hole" created by legs
4. Clasp hands behind left thigh
5. Gently pull left thigh toward chest while maintaining right knee's outward rotation

Form Cues

• Breathe deeply and consistently
• Focus on feeling the stretch in the outer hip of the crossed leg
• Notice the sensation of the gluteal muscles releasing
• Use exhales to sink deeper into the stretch naturally
  

Technical Mastery

• Use your breath to enhance the stretch - exhale as you pull the thigh closer
• Experiment with slight movements to find the sweet spot where you feel the stretch most intensely
• Pay attention to side-to-side differences to address imbalances

Programming Tips

• Perform 2-3 sets of 30-90 seconds per side
• Great as part of a morning mobility routine
• Excellent post-workout recovery stretch
• Can be done daily for chronic hip tightness