Glutes

(Gluteus Maximus, Medius and Minimus )

1)

Sit on floor with legs parallel straight out in front. Bend one leg at the knee and place foot over the other knee onto the floor, as high up towards the hip as possible. Twist upper body away from bent knee. Use opposite arm to place extra tension on stretch (if required) by pushing on knee. Hold for desired duration then swap legs.

2)

Lie flat on the floor, legs out straight. Bend on knee and bring towards chest. Hold leg at shin and pull knee as far up as possible. Hold for desired duration then swap legs.

3)

(May require a stable support) Stand with feet shoulder width apart, back straight and knees slightly bent. Lift one foot and place it on the opposite knee. Hold foot in place and bend the knee so the body is lowered. Lower as far as possible then hold the stretch for the desired duration. Slowly rise back to an upright position and swap legs.

4)

Lie flat on the floor. Bend knees while keeping the feet on floor. Cross one foot over the other thigh. Either by lifting using leg or pulling using hands lift the grounded foot off the floor and move upwards towards the chest. Hold for the desired duration and then swap legs.