Standing Glute Stretch
The Standing Glute Stretch is a great exercise to stretch the gluteal muscles (gluteus maximus, medius and minimus), which can help reduce tightness and tension in the hips and lower back. This stretch is easy to perform and is ideal after activities such as running, cycling, or long periods of sitting.
Correct execution and technique
How to perform the Standing Glute Stretch :
- Stand right next to a wall or a chair for balance.
- Cross one ankle over the opposite knee so that a "figure 4" is formed with the legs.
- Slowly bend the supporting leg down as if you were sitting on a chair, keeping your back straight.
- Lean forward until you feel a gentle stretch in your seat and hips.
- Hold the position for 20-30 seconds, then switch legs.
Common errors
Avoid these common mistakes during the Standing Glute Stretch :
- Crooked back: Keep your back straight while bending your knee to ensure a proper stretch.
- Overbalance: Make sure you stand close to a wall or hold on to a chair to maintain your balance.
- For fast execution: Make the movements slow and controlled to avoid injuries.
Modifications and variations
Adapt this stretch to your level:
- Beginner variation: Hold on to a wall or chair for support if balance is a challenge.
- Advanced variation: For a deeper stretch, bend the supporting knee more and lean your upper body further forward.
Reps and sets
Hold the stretch for 20-30 seconds per leg, and repeat 2-3 times. This stretch can be performed daily to improve flexibility in the glutes and reduce tension in the lower back and hips.
Breathing technique
Breathe deeply and calmly during the stretch. Inhale before settling into the stretch, and exhale slowly as you hold the position to help your muscles relax.