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

Sitting Foot To Chest Buttocks Stretch

Gently stretch your glutes and piriformis with the Sitting Foot to Chest Buttocks Stretch.

Beginner

Isolation

Static

1 min per set30s rest

Hips

Body weight

Description

A sitting stretching exercise where one foot is brought to the chest to stretch the buttocks.

How to Do Sitting Foot To Chest Buttocks Stretch

1
Setup
Sit on the floor with both legs extended straight in front of you, maintaining a tall, upright spine.
2
Setup
Bend one knee and place that foot flat on the floor, bringing your heel as close to your glute as comfortable.
3
Grasp your bent knee with both hands, either interlocking your fingers around your shin or holding the knee itself.
4
Gently pull your knee towards your chest, aiming for the opposite shoulder to deepen the stretch in your gluteal region and outer hip.
5
Hold the stretch for the prescribed duration, focusing on deep breathing and allowing your muscles to relax with each exhale.
6
Slowly release the leg back to the starting position and then repeat the stretch on the opposite side.

Tips

To intensify the piriformis stretch, pull your knee slightly towards the opposite shoulder rather than straight up the midline of your body.
Maintain a straight back and lifted chest throughout the stretch; avoid rounding your spine to ensure the stretch targets the glutes effectively.
Breathe deeply into the stretch, using your exhales to gently deepen the pull and encourage muscle relaxation.
If reaching your knee or shin is difficult, use a yoga strap or towel looped around your shin to assist in pulling your leg closer.

Common Mistakes

×Rounding your back instead of keeping a tall spine reduces the effectiveness of the glute stretch; ensure your chest is lifted and core engaged to maximize the stretch.
×Forcing the stretch too aggressively can cause discomfort or injury; ease into the stretch gradually until you feel a gentle pull, not sharp pain.
×Not actively pulling the knee towards the chest diminishes the stretch; consistently apply gentle pressure to deepen the sensation in the glute and outer hip.