Glute & Knee Hug Stretch
Loosen tight glutes and knees with this simple stretch! Perfect for pre- or post-workout recovery and improved flexibility.
The Glute & Knee Hug Stretch mainly works the glutes & hips and hip abductors (outer thighs), with help from the hamstrings and lower back. No equipment needed: it uses just your bodyweight.
Glute & Knee Hug Stretch Muscles Worked
Primary
Glutes (gluteus maximus); Hip Abductor (gluteus medius)
Secondary
Hamstrings; Spinal Erectors (erector spinae)
Glute & Knee Hug Stretch Variations and Alternatives
How to do the Glute & Knee Hug Stretch
Start by sitting on the floor with your legs extended in front of you.
Bend your right knee and bring it toward your chest.
Wrap your arms around your shin, just below the knee, and gently pull your knee closer to your chest. You should feel a stretch in your right glute and hip.
Keep your back straight and hold the stretch for 20 to 30 seconds, breathing deeply and relaxing into the stretch.
Release the stretch and repeat with the left leg.
Alternate legs and perform 2 to 3 sets on each side, ensuring to maintain good form throughout the stretch.
Note: If you have any pre-existing conditions or pain, consult with a healthcare provider or a fitness professional before attempting new exercises.
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Glute & Knee Hug Stretch FAQs
What muscles does the Glute & Knee Hug Stretch work?
The Glute & Knee Hug Stretch mainly works the glutes & hips and hip abductors (outer thighs), with help from the hamstrings and lower back. The main muscles are the gluteus maximus and gluteus medius.
What equipment do you need for the Glute & Knee Hug Stretch?
None. The Glute & Knee Hug Stretch is a bodyweight exercise, so you can do it anywhere.
What are some Glute & Knee Hug Stretch variations and alternatives?
Similar exercises include the Crossed-Leg Hip Stretch, Gate Rock Stretch, Half Kneeling Glute Stretch and Happy Baby Pose.
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