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Instructions
- Lie on your back on a yoga mat with both legs extended.
- Bend your right knee and bring it toward your chest.
- Use both hands to gently pull the knee across your body toward the opposite shoulder.
- Hold the stretch while keeping your shoulders flat on the floor.
- Release and repeat on the opposite side.
Technical Tips
- Avoid lifting your back off the mat.
- Keep your head relaxed and gaze upward.
- Do not force the stretch beyond your comfort zone.
Breathing Tips
- Inhale deeply as you prepare.
- Exhale slowly while pulling the knee in.
- Maintain steady, calm breathing during the hold.
Medical restrictions
- Acute lower back pain
- Recent hip surgery
- Sciatica flare-up
The Buttock Stretch, also known as the Supine Glute Stretch, is a gentle and effective exercise designed to release tension in the gluteal muscles and promote greater hip mobility. Often used in yoga, fitness, and rehabilitation routines, this stretch helps alleviate lower back stiffness and reduce discomfort caused by tight glutes. Performed lying on the back, the movement emphasizes controlled elongation of the gluteus maximus and medius, offering therapeutic benefits without requiring any equipment beyond a simple yoga mat. Suitable for beginners and individuals with limited flexibility, the stretch improves posture, supports pelvic alignment, and enhances overall lower body function. Whether incorporated into a warm-up, cool-down, or recovery sequence, the Buttock Stretch is a foundational movement that supports injury prevention and muscular balance in daily activities and athletic performance alike.
How long should I hold the buttock stretch on each side?
Hold the buttock stretch for 20 to 30 seconds per side to allow adequate muscle elongation and relaxation. Repeat as needed to relieve tension.
Can the buttock stretch help relieve lower back pain?
Yes, the buttock stretch can help relieve lower back pain by reducing tightness in the glutes, which often contribute to lumbar discomfort and stiffness.
Is the buttock stretch suitable for beginners?
Absolutely. The buttock stretch is beginner-friendly and can be safely performed with minimal instruction, making it ideal for those new to stretching routines.
Should I do the buttock stretch before or after a workout?
The buttock stretch is best performed after a workout or as part of a cool-down to enhance recovery and reduce muscle tightness.
Do I need any equipment to perform the buttock stretch?
No equipment is needed to perform the buttock stretch. A yoga mat is recommended for comfort and support during the exercise.