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Flexibility

Stretch: Buttocks & Hips (Knee Pulled Across Body)

Evidence-grounded — sourced from Fysiqal's fitness knowledge graph· 1 min read
stretchbuttockshipssupineknee-acrossstatic

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In one line

Lying on the back, raise one flexed knee to the chest, grasp it, and slowly pull it across the body to the floor.

Detail

Target area: Buttocks & hips. (Diagram 17)

Steps:

  1. Lie flat on your back with your legs extended.
  2. Flex one knee and raise it to your chest.
  3. Grasp your knee or thigh with one hand.
  4. Exhale, and slowly pull your knee across your body to the floor.
  5. Hold the stretch and relax. NOTE: Keep your elbows, head, and shoulders flat on the floor.

Key facts

  • Position: lying flat on the back, legs extended.
  • Action: flex one knee to the chest, grasp the knee/thigh, slowly pull it across the body to the floor.
  • NOTE: keep elbows, head, and shoulders flat on the floor.
  • Static stretch: hold and relax.

Connections

  • static-stretching — technique used.
  • gluteus-maximus, hip-extensors — buttocks/hip musculature.
  • stretch-buttocks-hips-legs-to-side — companion buttocks/hips stretch.
SourceReference manual
p.116
Pages: 116.
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Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.

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Stretch: Buttocks & Hips (Knee Pulled Across Body)
Gluteus MaximusHip ExtensorsStatic StretchingStretch: Buttocks & …

Atlas Connections

Gluteus Maximus
The strongest, largest muscle in the body; the primary hip extensor and a lateral rotator of the femur.
Hip Extensors
The primary hip extensors are the gluteus maximus and the hamstrings.
Static Stretching
Stretching to the farthest point and holding the position — the safest technique, requiring the least energy and giving time to reset the stretch reflex, change length, and relax the muscle via the GTOs.
Stretch: Buttocks & Hips (Both Legs Lowered to Side)Closely related
Lying on the back with arms out and knees flexed, slowly lower both legs to the floor on one side while keeping elbows, head, and shoulders flat.