Lying Glute is an excellent exercise for stretching and strengthening the gluteal muscles. It begins by lying on your back with a partner kneeling beside you. The hip of one leg is then flexed and raised off the floor, with the partner holding the knee and ankle in place. The participant then attempts to push the leg towards the partner, who should prevent any actual movement. After 10-20 seconds of this, the participant should completely relax as the partner gently pushes the ankle and knee towards the chest. This exercise is a great way to stretch and strengthen the glutes while ensuring safety.
To incorporate the Lying Glute exercise into your workouts, follow these steps:
1. Start by lying on your back with a partner kneeling beside you.
2. Flex the hip of one leg, raising it off of the floor. Rotate the leg so the foot is over the opposite hip, with the lower leg perpendicular to your body. Your partner should hold the knee and ankle in place. This is your starting position.
3. Attempt to push your leg towards your partner, who should be preventing any actual movement of the leg. Hold this position for 10-20 seconds, focusing on engaging your gluteal muscles.
4. After the designated time, completely relax as your partner gently pushes the ankle and knee towards your chest. It's important to communicate with your partner and let them know when the stretch feels adequate to prevent any injury or overstretching.
5. Repeat this exercise for the desired number of repetitions, typically 8-12 per leg.
Incorporating the Lying Glute exercise into your workouts can provide several benefits. It helps to stretch and strengthen the gluteal muscles, which are essential for hip stability and overall lower body strength. Additionally, this exercise can improve flexibility in the hip joint and increase range of motion.
You can include the Lying Glute exercise in your lower body or full-body workout routines. It can be performed as a standalone exercise or as part of a circuit training routine. Consider pairing it with other glute-focused exercises such as