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Flexibility
Flexibility

Stretch: Buttocks & Hips (Seated Spinal Twist)

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Historical reference: its only source is the original reference manual, and some of it may be out of date. Not used for AI answers until re-sourced.

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stretchbuttockshipsseated-twisttrunk-rotationstatic

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Exercise demo
In one line

Seated with one leg crossed over the other, place the opposite elbow outside the bent knee and twist the trunk while looking over the shoulder.

Detail

Target area: Buttocks & hips. (Diagram 15)

Steps:

  1. Sit upright on the floor, hands behind your hips for support, and your legs extended.
  2. Flex your left leg, cross your left foot over your right leg, and slide your heel toward your buttocks.
  3. Reach over your left leg with your right arm and place your right elbow on the outside of your left knee.
  4. Exhale, look over your left shoulder while twisting your trunk and pushing back on your left knee with your right elbow.

Key facts

  • Position: seated, legs extended, hands behind hips; one leg flexed and crossed over the other.
  • Action: place the opposite elbow outside the bent knee; twist the trunk and look over the shoulder while pushing back on the knee with the elbow.

Connections

Sources

Historical reference · reference manual (page cited)
p.468
Pages: 468.

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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 (Seated Spinal Twist)
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.