Glute stretch – how to do it right
Ankle on knee, pull the thigh to your chest.
This is how Stickfreed, our glowing stick figure, shows you the exercise on your TV – here the start, middle and end position. In the app he turns slowly so you can see everything.
How to do it
- On your back, one ankle on the other knee.
- Gently pull the bottom leg toward your chest.
- Head and shoulders stay down.
- Switch sides.
How long?
Hold for 30–45 seconds per side, keep breathing, don’t bounce. Then switch sides – BLOX tells you when.
If something niggles
Don’t fancy the floor? Then do Hamstring stretch instead – BLOX swaps it automatically if you mention it at the start. Stop if it hurts; if you have complaints or pre-existing conditions, check with a doctor or physio first.
In BLOX
Part of these blocks: Stretch, Back, After the ride. BLOX builds your workout from them – based on your time, energy and how you feel today.
Similar exercises
Chest stretchHands behind your back, chest outQuad stretchPull foot to your bottom, knees point down, hold the wall for balanceHamstring stretchFront leg straight, toes up, lean forward with a flat backHip flexor stretchKneeling lunge, gently push your hips forwardRound backCat back, chin to chestNeck stretchEar to shoulder, shoulders relaxed