Isometric & Glute Hip Flexion Stretch
Relieve hip & glute tightness with this simple stretch. Improve flexibility & ease discomfort. Perfect for all fitness levels!
The Isometric & Glute Hip Flexion Stretch mainly works the core and glutes & hips. No equipment needed: it uses just your bodyweight.
Isometric & Glute Hip Flexion Stretch Muscles Worked
Primary
Hip Flexor (iliopsoas); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Isometric & Glute Hip Flexion Stretch Variations and Alternatives
How to do the Isometric & Glute Hip Flexion Stretch
Isometric Hip Flexion and Glute Stretch
Starting Position:
Lie down on your back on a flat surface, such as a yoga mat or carpet.
Keep your legs extended straight on the floor.
Place your arms comfortably at your sides or rest them on your abdomen.
Movement Instructions:
Bend One Knee: Slowly bend one knee and bring that leg towards your chest. Use both hands to grasp the back of your thigh, holding it close to your body.
Flex the Foot: Ensure the foot that is on the ground is flexed (toes pointing towards your body) while the other foot is held close to you.
Engage Your Core: Gently engage your core muscles to maintain stability during the stretch.
Hold the Position: Keep the bent leg close to your chest for 15-30 seconds. You should feel a gentle stretch in your hip and glutes.
Switch Sides: Release the first leg back down to the mat and repeat the same movements with the other leg.
Repetitions:
Perform this stretch 2-3 times on each side.
Breathing:
Inhale deeply through your nose while holding the position and exhale slowly through your mouth as you switch legs.
Tips:
Ensure your back remains flat against the floor to prevent any strain.
Do not pull too hard on your leg; the movement should be gentle and within your comfort zone.
Isometric & Glute Hip Flexion Stretch FAQs
What muscles does the Isometric & Glute Hip Flexion Stretch work?
The Isometric & Glute Hip Flexion Stretch mainly works the core and glutes & hips. The main muscles are the iliopsoas and gluteus maximus.
What equipment do you need for the Isometric & Glute Hip Flexion Stretch?
None. The Isometric & Glute Hip Flexion Stretch is a bodyweight exercise, so you can do it anywhere.
What are some Isometric & Glute Hip Flexion Stretch variations and alternatives?
Similar exercises include the 90-To-90 Switch, 90-To-90, 90-To-90 Hip Lean and Single-Leg Flexion Abduction Stretch.
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