Training your glutes is a fundamental part of growing and trimming your legs. Whether you are a training fanatic or coming up with your first training plan, the workouts below will help you meet your fitness goals.
assisted lying gluteus and piriformis stretch
To perform the assisted lying gluteus and piriformis stretch, follow these steps:
1. Start by lying flat on your back on a comfortable, flat surface. This could be a yoga mat or a soft carpet.
2. Bend your knees and place your feet flat on the floor.
3. Lift your right leg and cross it over your left thigh, just above the knee, creating a figure 4 shape.
4. Reach your hands through the space created by your right leg and left thigh, and grasp your left thigh. If you can't reach your thigh, you can use a yoga strap or towel to assist.
5. Gently pull your left thigh towards your chest. You should feel a stretch in your right glute and piriformis.
6. Hold this stretch for about 30 seconds, then slowly release.
7. Repeat the stretch on the other side by crossing your left leg over your right thigh and pulling your right thigh towards your chest.
8. Do this stretch 2-3 times on each side.
Remember to breathe deeply and evenly throughout the stretch, and never pull to the point of pain. The stretch should feel good and relieving, not painful.
assisted lying glutes stretch
To perform the Assisted Lying Glutes Stretch, follow these steps:
1. Start by lying flat on your back on a comfortable, flat surface. This could be a yoga mat or a soft carpet.
2. Bend your knees and place your feet flat on the floor, hip-width apart.
3. Lift your right leg and cross it over your left thigh, just above the knee, creating a figure 4 shape.
4. Reach your hands through the space between your legs and grasp your left thigh. If you can't reach your thigh, you can use a yoga strap or towel to assist.
5. Gently pull your left thigh towards your chest. You should feel a stretch in your right glute and hip.
6. Hold this position for about 30 seconds, breathing deeply and relaxing into the stretch.
7. Release the stretch and repeat the process with your left leg crossed over your right thigh.
8. Perform this stretch 2-3 times on each side.
Remember to keep your back flat on the floor throughout the exercise and pull your thigh gently to avoid injury. If you feel any pain, release the stretch immediately.
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