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Flexibility

Stretch: Buttocks & Hips (Both Legs Lowered to Side)

Evidence-grounded — sourced from Fysiqal's fitness knowledge graph· 1 min read
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In one line

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.

Detail

Target area: Buttocks & hips. (Diagram 16)

Steps:

  1. Lie flat on your back with your knees flexed and arms out to your sides.
  2. Exhale, and slowly lower both legs to the floor on the same side.
  3. Hold the stretch and relax. NOTE: Keep your elbows, head, and shoulders flat on the floor.

Key facts

  • Position: lying flat on the back, knees flexed, arms out to the sides.
  • Action: slowly lower both legs to the floor on the same side.
  • 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-knee-across — 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.

Explore related topics

Stretch: Buttocks & Hips (Both Legs Lowered to Side)
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 (Knee Pulled Across Body)Closely related
Lying on the back, raise one flexed knee to the chest, grasp it, and slowly pull it across the body to the floor.