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Flexibility
Flexibility

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

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

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In one line

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.

Detail

Target area: Buttocks & hips. (Diagram 18)

Steps:

  1. Sit upright on the floor with your back flat against a wall.
  2. Flex one leg and slide your heel toward your buttocks.
  3. Grasp your ankle with one hand and hook your knee with the elbow of the opposite arm.
  4. Exhale, and slowly pull your foot to the opposite shoulder.
  5. Hold the stretch and relax.

Key facts

  • Position: sitting upright, back flat against a wall, one leg flexed (heel toward buttocks).
  • Action: grasp the ankle, hook the knee with the opposite elbow, slowly pull the foot to the opposite shoulder.
  • Static stretch: hold and relax.

Connections

  • static-stretching — technique used.
  • gluteus-maximus, hip-extensors — buttocks/hip musculature.
  • stretch-buttocks-hips-supine-foot-to-shoulder — the supine variant of foot-to-opposite-shoulder.
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 (Seated, 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 (Supine, Foot to Opposite Shoulder)Closely related
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.