Lying Glute

Also called partner glute stretch, pnf piriformis stretch and assisted glute stretch.

Works

Glutes, plus side glutes

Equipment

Bodyweight

Level

Advanced

Type

Isolation

How to do it

Setup. Lie on your back with your partner kneeling beside you.

1. Flex the hip of one leg, raising it off of the floor. Rotate the leg so the foot is over the opposite hip, the lower leg perpendicular to your body. Your partner should hold the knee and ankle in place. This will be your starting position.
2. Attempt to push your leg towards your partner, who should be preventing any actual movement of the leg.
3. After 10-20 seconds, completely relax as your partner gently pushes the ankle and knee towards your chest. Be sure to inform your helper when the stretch is adequate to prevent injury or overstretching.

Cues

• Foot over the opposite hip.
• Partner holds knee and ankle.
• Push into partner for 10-20 seconds.
• Relax, ease deeper.

Common mistakes

• Partner forcing the leg.
• Hips lifting.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.

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