Glutes

Phase 1

1. Lay on the floor with the back straight so there is no pressure.
2. Raise one leg so the upper leg (quadriceps & hamstrings) is almost perpendicular to the floor.
3. Knee bends so the lower leg (calf) is parallel with the floor.
4. When in a stable kneeling position place one hand on the inside of the knee and the other on the ankle or outside of the foot.
5. Twist the leg inwards so the foot goes towards the head and the knee in the opposite direction.
6. The stretch should then be felt in the buttocks.
7. Be careful not to put undue stress on the knee joint- this is not recommended if you have knee injuries.

Phase 2

1. Exerciser attempts to push the foot back to be in a straight line with the body.
   Partner resists force whilst in a stable position.

Phase 3

1. Repeat the stretch but this time attempt to push the foot further round towards the head and push the upper leg towards the head also.