Description
A stretching exercise that primarily targets the oblique muscles, glute minimus, and glute medius to improve flexibility and muscle function.
How to Do Assisted Oblique Glute Minimus And Medius Stretch
- 1Setup
Lie on your back with both knees bent and feet flat on the floor, hip-width apart.
- 2Setup
Cross one leg over the other, placing the ankle of the top leg just above the knee of the bottom leg.
- 3
Reach through the opening created by your legs and grasp the back of the thigh of your bottom leg with both hands.
- 4
Gently pull the bottom knee towards your chest, allowing the top knee to fall away from your body to deepen the glute stretch.
- 5
To engage the obliques, gently guide the bottom knee towards the opposite shoulder, allowing your upper body to slightly rotate while keeping your shoulders grounded.
- 6
Hold this position for the prescribed duration, breathing deeply, then slowly release and repeat on the other side.
Tips
- To increase the stretch sensation in the glute minimus and medius, focus on actively pushing the top knee away from your body as you pull the bottom knee in.
- For a deeper oblique stretch, ensure your upper body gently rotates with the leg pull, aiming to feel the stretch along the side of your torso rather than just your hip.
- Breathe deeply throughout the stretch; exhale as you gently deepen the stretch to help relax the targeted muscles and improve flexibility.
- Keep your neck relaxed and your gaze upward or slightly towards the ceiling to avoid unnecessary tension in the cervical spine during the stretch.
Common Mistakes
- ×Arching the lower back excessively reduces the stretch in the glutes and obliques; keep your core gently engaged to maintain a neutral spine and press your lower back into the floor.
- ×Forcing the stretch too aggressively can cause discomfort or injury; only pull until you feel a gentle tension, not sharp pain, and ease into the position gradually.
- ×Holding your breath during the stretch creates unnecessary tension; remember to breathe slowly and deeply to facilitate muscle relaxation and allow for a deeper, safer stretch.
Variations
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.
Assisted Lying Gluteus And Piriformis Stretch
Relieve hip and lower back tightness with the Assisted Lying Gluteus and Piriformis Stretch.
Related Exercises
Kneeling Hip Flexor Stretch
Relieve tightness and improve mobility with the kneeling hip flexor stretch. Effectively target your hip flexors for better posture and reduced discomfort.
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.
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
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
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Dumbbell Renegade Row to Squat
Build total-body strength with this demanding complex combining renegade rows and explosive squats.
Track Assisted Oblique Glute Minimus And Medius Stretch in your workouts
Log sets, reps, and weight. See your progress over time.
Get Ellim — Free