Friends, we have prepared for you some very useful exercises for stretching the gluteal muscles. Stretching after a workout is very beneficial and shouldn't be neglected. There are exercises for the buttocks that are suitable for people of all ages. Choose those that you can perform with sufficient ease, but at the same time, they need to give a noticeable tension in the target muscle. You can't stretch to pain.
Important! Wear comfortable clothes for practice. It is better if it is made from natural fabrics. Classes should be started slowly, without sudden movements.
Next, let's take a look at the most popular and effective glute stretching exercises.
Lying stretching
- Lie on your back and lift your legs bent at the knees. The thighs should be perpendicular to the floor.
- Place the toe of one leg behind the knee of the other. Use this knee to press on the toe, increasing the stretch in the gluteus muscles.
- Also repeat with the other leg.
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On knees
- Get on all fours and place the lower leg of one leg over the calf muscle of the other. The bottom leg should be turned towards the other leg.
- Move your whole body back, increasing the stretch. Repeat for the other leg.
Stretching while sitting
- Sit on the floor on your buttocks and stretch your legs in front of you.
- Grasp one of the legs with both hands by the shin, bending it at the knee and pressing it to your chest. The hands should cover one another. Feel the tension.
- Repeat the movement with the other leg.
"Dove Pose"
- Sit on the floor with one leg extended and extended backward, and the other forward and bent at the knee. Rest your hands on the sides of the body.
- Next, bend forward and place your forearms on the floor in front of your legs with your toes closed. Stretch.
- Do a similar motion with your legs swapped.
Be sure to watch the video about stretching the buttocks! There are many exercises here that were not included in our review:
