Buttock Stretch
Reps5 times
Calories burned18 kcal
LevelBeginner
Changing duration and load is available in our application
Lie on the floor. The legs are extended. Bend the left leg, throw it over the right, as shown in the figure. Press your knee to the floor with your right hand. If you experience discomfort, just hold your knee without touching the floor. Turn your head to the left, stretch your chest there (in the opposite direction from the bent leg), stretching the lower back, gluteal muscles and muscles of the back of the thigh. Stretch with the other leg
How to perform the exercise
5 times
18 kcal
Control your movement and do not rush.
01
Start position
Lie on the floor with legs straight; bend the left leg and take it across the right.
02
Press
Press the knee to the floor with the right hand; if uncomfortable, just hold it.
03
Turn
Turn your head to the left and reach there with your chest, away from the bent leg.
04
Stretch
Stretch the lower back, glutes and hamstrings.
05
Switch
Stretch the other leg.
Variants
Beginner
Do not press the knee to the floor; just hold it.
Middle
Press the knee and turn the torso.
Professional
Increase the press and the torso rotation.
Which muscles are working
Glutes and thighs
Benefits of the exercise
Strength
Stretches the glutes and lower back.
Balance
Improves spinal mobility.
Simply
No equipment needed.
Contraindications
Acute pain in the lower back or thigh.
Recent spinal injuries.
Medical prohibition of twists.
Recommendations
Knee
Press it gently.
Head
Turn it away from the bent leg.
Breathing
Breathe evenly.
