Lying Glute
Lying Glute is a flexibility - gluteal pnf exercise involving Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Gluteus maximus
- Secondary muscles
- Hip abductors
- Exercise type
- Flexibility - gluteal PNF
Exercise technique
- Floor
Lie face up with your partner beside you.
- Leg
Bend one hip and knee to lift the leg.
- Rotate
Direct the foot toward the opposite hip, holding the lower leg across your torso.
- Support
Ask your partner to support both the thigh above the knee and the ankle.
- Contract
Gently push the supported leg away from the partner while it remains still.
- Relax
Relax and allow the partner to guide both support points toward your chest together.
- Exit
After the stretch, lower the leg under control and set up the other side.
Key technique points
- Use two-point partner support.
- Guide knee and ankle together.
- Communicate hip stretch intensity clearly.
- Use low force during contraction.
- Keep your pelvis on the floor.
- Relax your neck and shoulders.
Common mistakes
Pulling only the ankle
Do not let the partner move the foot while fixing the knee.
Loading the knee
Do not allow lateral pressure on the joint.
Hard contraction
Do not push against the partner with maximal force.
Lifting the pelvis
Do not roll the pelvis to bring the thigh closer.
Rapid added range
Do not let the partner bring the leg to your chest in one sudden movement after relaxation.
Holding the breath
Do not stop breathing during stretching or contraction.
Frequently asked questions
Lying Glute: why is “Pulling only the ankle” a mistake?
Do not let the partner move the foot while fixing the knee.
Lying Glute: why is “Loading the knee” a mistake?
Do not allow lateral pressure on the joint.
Lying Glute: why is “Hard contraction” a mistake?
Do not push against the partner with maximal force.
Lying Glute: why is “Lifting the pelvis” a mistake?
Do not roll the pelvis to bring the thigh closer.
Lying Glute: why is “Rapid added range” a mistake?
Do not let the partner bring the leg to your chest in one sudden movement after relaxation.
Lying Glute: why is “Holding the breath” a mistake?
Do not stop breathing during stretching or contraction.
What should I focus on when doing Lying Glute?
Use two-point partner support. Guide knee and ankle together. Communicate hip stretch intensity clearly. Use low force during contraction. Keep your pelvis on the floor. Relax your neck and shoulders.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.