Gluteal Muscle Self-Stretching

Description

Start in a position on your knees and hands on the floor. Cross one foot over your other leg, inducing a slight external rotation of your hip. Then lean back slowly until you feel the targeted hip mobilize effectively. The goal is to shift your weight and your hip towards the one you are working on. This method induces less external rotation than the Pigeon Pose, which targets the piriformis muscle, whereas this technique emphasizes the posterior capsule of the hip. You should only feel a pronounced stretch at the back of your hip. If the sensation manifests at the front, adjust your foot position by favoring more external rotation or by bringing your foot closer to the other, or opt for a hip distraction exercise with an elastic band.

Settings

Equipment

No Equipment

Positions

Quadruped Position

Difficulty

Easy

Movement

FlexionLateral Rotation