Ellim is a free AI-powered personal coach and fitness app for iOS. It features an AI workout generator that creates personalized workout plans in seconds, a library of 3,500+ exercises, meal tracking with AI food recognition, comprehensive progress tracking, and pre-built workout routines.

How does the AI personal coach work?

Describe the workout you want in plain English — for example, "upper body strength workout" or "30-minute HIIT session." Ellim's AI personal coach instantly generates a complete workout plan with exercises, sets, reps, and rest periods, matched from our library of 3,500+ exercises.

Is Ellim free to use?

Yes, Ellim is completely free to use. Core features including the AI workout generator, exercise library, workout tracking, meal logging with food search and barcode scanning, and pre-built routines are available at no cost — no ads, no credit card required. AI food recognition from photos is available as a premium feature.

What types of exercises does Ellim include?

Ellim includes over 3,500 exercises across multiple categories including weight training, bodyweight exercises, stretching and flexibility routines, and cardio workouts. Each exercise comes with detailed instructions.

Can Ellim create personalized workout plans?

Yes, Ellim's AI personal coach creates fully personalized workout plans based on your goals, preferences, and workout history. You can also build custom routines manually or choose from 100+ pre-built workout programs.

Does Ellim track meals and nutrition?

Yes, Ellim includes a dedicated Meal tab for tracking your nutrition. You can search for foods, scan barcodes to add items instantly, or use AI-powered food recognition to identify what you're eating from a photo. Food search and barcode scanning are free, while AI photo recognition is a premium feature.

All Exercises

Assisted Lying Gluteus And Piriformis Stretch

Relieve hip and lower back tightness with the Assisted Lying Gluteus and Piriformis Stretch.

Beginner

Isolation

Static

1 min per set30s rest

Hips

Assisted

Description

A stretch exercise that mainly focuses on the gluteus and piriformis muscles. It involves lying down and pulling one knee towards the chest.

How to Do Assisted Lying Gluteus And Piriformis Stretch

1
Setup
Lie on your back with both knees bent and feet flat on the floor, hip-width apart.
2
Setup
Cross one ankle over the opposite knee, allowing the crossed knee to fall open to the side.
3
Gently grasp behind the thigh of the leg with the foot on the floor.
4
Slowly pull that thigh towards your chest, deepening the stretch in the glute and piriformis of the crossed leg.
5
Hold the stretch for the prescribed duration, breathing deeply, then slowly release and switch sides.

Tips

To increase the stretch, gently push the knee of the crossed leg away from your body with your elbow while pulling the other thigh towards your chest.
Maintain a neutral spine throughout the stretch; avoid arching your lower back off the floor excessively.
Breathe deeply and fully into your diaphragm to help your muscles relax and allow for a deeper, more effective stretch.
If unable to reach behind the thigh, loop a towel or strap around the thigh to assist in pulling it towards your chest.

Common Mistakes

×Pulling too aggressively can cause muscle guarding instead of relaxation; instead, pull slowly and gently to the point of a mild stretch.
×Arching the lower back reduces the stretch on target muscles and can strain your spine; actively press your lower back towards the floor.
×Holding your breath can make muscles tense; remember to exhale as you deepen the stretch and inhale to prepare.

Variations

Isolation

Assisted Lying Adductors Stretch

Gently stretch your inner thighs and improve hip flexibility with this assisted lying adductor stretch. Use a band to deepen the stretch safely.

Beginner

HipsAssisted

Isolation

Assisted Side Lying Adductor Stretch

Gently stretch your inner thighs with the Assisted Side Lying Adductor Stretch. Improve hip mobility and flexibility by targeting your adductor muscles

Beginner

HipsAssisted

Isolation

Assisted Lying Gluteus Maximus Stretch

Effectively stretch your gluteus maximus with this assisted lying stretch. A partner gently guides your leg for a deeper, safer hip and glute release.

Intermediate

HipsAssisted

Isolation

Seated Piriformis Stretch

Effectively stretch your piriformis muscle with this seated exercise. It can help alleviate lower back pain, sciatica symptoms, and improve hip mobility.

Beginner

HipsGluteus MaximusBody weight

Related Exercises

Compound

Lying Cross Over Knee Pull Down Stretch

Enhance hip flexibility and release tension in your glutes and outer thigh with the Lying Cross Over Knee Pull Down Stretch.

Beginner

HipsGluteus MaximusBody weight

Isolation

Roll Ball Piriformis Release

Release tension in your piriformis muscle using a roll ball. This targeted self-myofascial release helps alleviate hip and glute discomfort.

Beginner

HipsGluteus MaximusRollball

Isolation

Lying Abductor Stretch

Gently stretch your hip abductors and outer glutes with this lying exercise. Improve flexibility and mobility in your hips, targeting gluteus medius and

Beginner

HipsGluteus MediusBody weight