Flexibility
Flexibility
Stretch: Buttocks & Hips (Seated, Foot to Opposite Shoulder)
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Sources and review status
Review pending — this text hasn’t been signed off by a reviewer yet.
Historical reference: its only source is the original reference manual, and some of it may be out of date.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.
See this lesson’s sourcesstretchbuttockshipsseatedwallstatic
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Exercise demo
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:
- Sit upright on the floor with your back flat against a wall.
- Flex one leg and slide your heel toward your buttocks.
- Grasp your ankle with one hand and hook your knee with the elbow of the opposite arm.
- Exhale, and slowly pull your foot to the opposite shoulder.
- 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 Opposite Shoulder) — the supine variant of foot-to-opposite-shoulder.
Sources
Historical reference · reference manual (page cited)
p.116
Pages: 116.
Keep this lesson, or ask how it applies to you.
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.