How to Do Lying Glute Stretch

Lying Glute Stretch is a glutes exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Glutes

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Lying Glute Stretch

  1. 01Lie flat on your back with both knees bent and feet flat on the floor.
  2. 02Cross one ankle over the opposite knee, creating a figure-four shape.
  3. 03Reach through the legs to clasp your hands behind the thigh of the grounded leg.
  4. 04Pull the thigh toward your chest until a stretch is felt in the hip of the crossed leg.
  5. 05Hold the position for thirty seconds while maintaining deep abdominal breathing.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Lying Glute Stretch

Primary Stabiliser Inactive

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Primary movers

  • Glutes Extends the hip, your main power generator.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Pull the knee toward the opposite shoulder to deepen the stretch in the outer gluteal fibers.

Same coaching engine used inside the A90 app

05 / FAQ

Lying Glute Stretch questions

What muscles does Lying Glute Stretch work?

Lying Glute Stretch is catalogued as a glutes exercise in A90 Training Club, with the glutes as its primary muscle group.

How do you do Lying Glute Stretch correctly?

Lie flat on your back with both knees bent and feet flat on the floor. Cross one ankle over the opposite knee, creating a figure-four shape. Reach through the legs to clasp your hands behind the thigh of the grounded leg. Pull the thigh toward your chest until a stretch is felt in the hip of the crossed leg. Hold the position for thirty seconds while maintaining deep abdominal breathing.

What is the A90 coach tip for Lying Glute Stretch?

Pull the knee toward the opposite shoulder to deepen the stretch in the outer gluteal fibers.

Is Lying Glute Stretch suitable for beginners?

Lying Glute Stretch is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Lying Glute Stretch?

No. Lying Glute Stretch is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes lying glute stretch into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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