Lying Hip Leg-Tuck Stretch
Relieve lower back tension! Gently stretch your hips and improve flexibility with the Lying Hip Leg-Tuck. Easy & effective.
The Lying Hip Leg-Tuck Stretch mainly works the core, lower back and glutes & hips, with help from the hip adductors (inner thighs). No equipment needed: it uses just your bodyweight.
Lying Hip Leg-Tuck Stretch Muscles Worked
Primary
Hip Flexor (iliopsoas); Spinal Erectors (erector spinae); Glutes (gluteus maximus)
Secondary
Slim Inner Thigh (gracilis)
Lying Hip Leg-Tuck Stretch Variations and Alternatives
How to do the Lying Hip Leg-Tuck Stretch
Begin by lying flat on your back on a comfortable surface with your legs extended.
Exhale, then slowly bring your right knee towards your chest while keeping your left leg straight on the ground.
Use both hands to gently pull the knee closer to your chest to deepen the stretch, ensuring you feel a comfortable tension without pain.
Hold the position for 20-30 seconds, focusing on deep breathing and gradually increasing the stretch if possible.
Slowly release your right leg and return to the starting position.
Repeat the stretch with your left knee, bringing it towards your chest for the same duration.
For a balanced stretch, perform the exercise on each leg 2-3 times, taking care to move gently into and out of the stretch.
This stretch primarily targets the muscles around the hips, contributing to improved hip flexibility and potentially relieving tension in the lower back and surrounding areas.
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Lying Hip Leg-Tuck Stretch FAQs
What muscles does the Lying Hip Leg-Tuck Stretch work?
The Lying Hip Leg-Tuck Stretch mainly works the core, lower back and glutes & hips, with help from the hip adductors (inner thighs). The main muscles are the iliopsoas, erector spinae and gluteus maximus.
What equipment do you need for the Lying Hip Leg-Tuck Stretch?
None. The Lying Hip Leg-Tuck Stretch is a bodyweight exercise, so you can do it anywhere.
What workout day should the Lying Hip Leg-Tuck Stretch go on?
It belongs on leg day in a push/pull/legs routine.
What are some Lying Hip Leg-Tuck Stretch variations and alternatives?
Similar exercises include the 90-To-90 Hip Lean, Bodyweight 90-To-90 Hip Stretch, Boat Stretch and Crossed-Leg Hip Stretch.
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