Assisted Lying Glutes Stretch

준비 자세

1. 01Lie on your back and bend one knee toward the chest.
2. 02Cross that ankle over the opposite thigh or keep the knee pointing toward the opposite shoulder.
3. 03Have a partner kneel beside you and place hands on the shin and knee.

수행

1. 01The partner slowly presses the bent leg toward your chest and slightly across the body.
2. 02Relax the hip and let the leg move rather than guarding.
3. 03Hold at a strong but comfortable stretch in the back of the hip.
4. 04Signal to release, rest briefly, then repeat or switch sides.

체크포인트

• -The stretch is felt in the glute, not pinching in the front of the hip.
• -Head, shoulders, and opposite leg stay relaxed on the floor.
• -Pressure increases gradually based on your feedback.

흔한 실수

• -Fighting the stretch instead of relaxing into it.
• -The partner loading the knee joint sideways instead of guiding the thigh.
• -Lifting the opposite hip off the floor.
• -Pushing into sharp pain rather than stretch discomfort.