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.

IntermediateHips Assisted

Movement: Isolation
Force: Pull
Per set: 2 min
Rest: 30s

Get Ellim — Free

Free · iPhone only · Available on the App Store

Variations of Assisted Lying Gluteus Maximus Stretch

Isolation

Assisted Lying Hip Stretch In Supine Position

Hips · Body weight

Beginner

Compound

Assisted Oblique Glute Minimus And Medius Stretch

Hips · Assisted

Beginner

Isolation

Assisted Lying Gluteus And Piriformis Stretch

Hips · Assisted

Beginner

Isolation

Seated Glute Stretch

Hips · Gluteus Maximus · Body weight

Beginner

Description

This is a stretching exercise that targets the gluteus maximus. It requires assistance from a partner to perform the stretch correctly.

Save Assisted Lying Gluteus Maximus Stretch to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do Assisted Lying Gluteus Maximus Stretch

01
Setup
Lie supine on a mat with both knees bent, feet flat on the floor, and arms relaxed by your sides. Your partner should stand at your feet, facing your head.
02
Setup
Lift one leg, bending your knee and hip to bring your thigh towards your chest, and your partner will gently grasp your bent knee.
03
As you exhale, your partner should slowly and gently guide your bent knee further towards your chest, ensuring your opposite hip remains anchored to the floor.
04
Hold the stretch for the prescribed duration, focusing on deep, diaphragmatic breaths to relax into the stretch.
05
After the hold, your partner should slowly release your leg back to the starting position. Repeat on the opposite side.

Tips

Maintain open communication with your partner throughout the stretch; clearly indicate when you feel a comfortable tension without pain.
Ensure your non-stretching hip remains firmly pressed into the floor to isolate the stretch effectively in the gluteus maximus.
Focus on deep, slow exhalations during the stretch, as this helps to relax the target muscles and allows for a deeper, safer stretch.
To enhance the stretch, you can slightly angle the bent knee towards the opposite shoulder while your partner applies pressure.

Common mistakes

Applying too much force too quickly can cause discomfort or injury; the partner should apply slow, gradual pressure, listening to feedback from the person being stretched.
Lifting the non-stretching hip off the floor reduces the effectiveness of the glute stretch; ensure the un-stretched hip remains anchored to the floor to properly isolate the gluteus maximus.
Holding your breath during the stretch can increase tension and reduce flexibility; focus on slow, deep exhalations to promote muscle relaxation and deepen the stretch safely.

In the Ellim app, Assisted Lying Gluteus Maximus Stretch unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train assisted lying gluteus maximus stretch?

Get Ellim — Free

Questions

Is Assisted Lying Gluteus Maximus Stretch good for beginners?

Assisted Lying Gluteus Maximus Stretch is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Assisted Lying Gluteus Maximus Stretch?

You need Assisted to perform Assisted Lying Gluteus Maximus Stretch. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Assisted Lying Gluteus Maximus Stretch?

Maintain open communication with your partner throughout the stretch; clearly indicate when you feel a comfortable tension without pain. Ensure your non-stretching hip remains firmly pressed into the floor to isolate the stretch effectively in the gluteus maximus. Focus on deep, slow exhalations during the stretch, as this helps to relax the target muscles and allows for a deeper, safer stretch. To enhance the stretch, you can slightly angle the bent knee towards the opposite shoulder while your partner applies pressure.

What are common mistakes when doing Assisted Lying Gluteus Maximus Stretch?

Applying too much force too quickly can cause discomfort or injury; the partner should apply slow, gradual pressure, listening to feedback from the person being stretched. Lifting the non-stretching hip off the floor reduces the effectiveness of the glute stretch; ensure the un-stretched hip remains anchored to the floor to properly isolate the gluteus maximus. Holding your breath during the stretch can increase tension and reduce flexibility; focus on slow, deep exhalations to promote muscle relaxation and deepen the stretch safely.