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Ankle On The Knee

Stretch Data
Main Muscle Worked: Glutes
Other Muscles Worked: Lower Back
Equipment: None

Tips: Place your right ankle on your left knee and pull both of your legs into the chest. Relax your neck and shoulders. Avoid the temptation to transfer your tension into the upper body. Switch sides.

Dancer's Stretch

Stretch Data
Main Muscle Worked: Glutes
Other Muscles Worked: Lower Back
Equipment: None

Tips: Sit up on the floor on your sit bones. Cross your right leg over your left, keeping the sole of the right knee lifted up. Your left knee is straight and down on the floor. Place your right forearm on your right lower leg and your left hand on the floor. With a "flat back," incline your torso slightly forward and hold. The flat back posture stretches the hip and buttocks. To stretch the lower back, slowly round the spine and let your head hang down. Switch sides.

Glute Stretch

Stretch Data
Main Muscle Worked: Glutes
Other Muscles Worked: None
Equipment: None

Tips: While lying on your back, cross your legs, placing one ankle on the opposite knee. Use to flexed leg to push the crossed leg back until you feel a stretch in your buttocks.

Knee Across The Body

Stretch Data
Main Muscle Worked: Glutes
Other Muscles Worked: Lower Back
Equipment: None

Tips: Lie down on the floor with your right leg straight. Bend your left leg and lower it across your body, holding the knee down toward the floor with your right hand. (The knee doesn't need to touch the floor if you're tight.) Place your left arm comfortably beside you and turn your head to the left. Imagine you have a weight tied to your tailbone. let your tailbone fall back toward the floor as your chest reaches in the opposite direction to stretch your lower back. Switch sides.

One Knee To Chest

Stretch Data
Main Muscle Worked: Glutes
Other Muscles Worked: Lower Back
Equipment: None

Tips: Start off by lying on the floor with one leg straight and pull the other knee to your chest. Hold under the knee joint to protect the kneecap. Gently tug that knee toward your nose. Switch sides. This stretches the buttocks and lower back of the bent leg and the hip flexor of the straight leg.

Seated Floor Twist

Stretch Data
Main Muscle Worked: Glutes
Other Muscles Worked: Lower Back
Equipment: None

Tips: Sit up straight, balanced on your sit bones. Keep your spine straight. Straighten your left leg, then cross your right leg over the left (put the right foot on the floor, outside the left knee). Turn your torso to the right, "hooking" the outside of your right knee with your left elbow. Put your right hand on the floor behind you for balance as you twist. Switch sides.

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