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Flexibility
Flexibility

Stretch: Buttocks & Hips (Supine, Foot to Opposite Shoulder)

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

Lying on the floor with one leg flexed, grasp the ankle and knee and slowly pull the foot to the opposite shoulder, keeping the back flat.

Detail

Target area: Buttocks & hips. (Diagram 19)

Steps:

  1. Lie on the floor with your body extended.
  2. Flex one leg and slide your heel toward your buttocks.
  3. Grasp your ankle with one hand and your knee with the opposite hand.
  4. Exhale, and slowly pull your foot to the opposite shoulder.
  5. Hold the stretch and relax. NOTE: Keep your head, shoulders, and back flat on the floor.

Key facts

  • Position: lying on the floor, body extended, one leg flexed (heel toward buttocks).
  • Action: grasp the ankle with one hand and the knee with the other; slowly pull the foot to the opposite shoulder.
  • NOTE: keep head, shoulders, and back flat on the floor.
  • Static stretch: hold and relax.

Connections

  • static-stretching — technique used.
  • gluteus-maximus, hip-extensors — buttocks/hip musculature.
  • stretch-buttocks-hips-wall-foot-to-shoulder — the seated variant.
SourceReference manual
p.384
Pages: 384.
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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 (Supine, Foot to Opposite Shoulder)
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 (Seated, Foot to Opposite Shoulder)Closely related
Sitting against a wall with one leg flexed, grasp the ankle and hook the knee with the opposite elbow, then pull the foot toward the opposite shoulder.