Seated Glute Stretch

준비 자세

1. 01Sit tall on a bench or chair with both feet flat on the floor.
2. 02Cross one ankle over the opposite thigh just above the knee.
3. 03Let the crossed knee relax out to the side.
4. 04Place the hands lightly on the shin and ankle.

수행

1. 01Hinge the torso forward from the hips over the crossed leg.
2. 02Keep the chest up and the spine long as the stretch builds in the glute.
3. 03Hold for 20 to 30 seconds while breathing slowly.
4. 04Rise back up under control and switch sides.

체크포인트

• -The stretch is felt in the outer hip and glute of the crossed leg.
• -Spine stays long; the movement is a hip hinge, not a slump.
• -The crossed ankle sits above the knee, not on the kneecap.
• -Both sit bones stay planted on the seat.

흔한 실수

• -Rounding the lower back to lean farther forward.
• -Pushing down hard on the crossed knee.
• -Lifting the hip of the crossed side off the seat.
• -Rushing the hold instead of relaxing into it.