Upper Legs Exercise · Assisted

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Assisted Lying Glutes Stretch

Category

Upper Legs

Equipment

Assisted

Target

Glutes

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Biomechanical cues verified by the PlanWorkouts Science Review Board under CSCS editorial oversight; see our editorial standards.

The assisted lying glute stretch pulls the knee toward the opposite shoulder to open up the glutes, useful for lifters whose hips feel locked up after heavy squatting or deadlifting. It's passive by design, so let the assistance do the pulling rather than muscling the leg into position. Breathing and relaxing into the stretch gets more range than forcing it.

How to Do the Assisted Lying Glutes Stretch

1. Lie on your back with your legs straight.
2. Bend your right knee and rest your right ankle on your left thigh, just above the knee.
3. Hold your left thigh with both hands and gently draw it toward your chest.
4. Hold for 20 to 30 seconds.
5. Repeat for your target rep goal, keeping your core engaged and avoiding any reliance on momentum.

Biomechanical & Joint Load Cues

Controlled plane of motion engaging target synergist muscle groups. Focus on deliberate eccentric control (2-3s) and active range of motion.

Common Mechanical Mistakes & Form Errors to Avoid

• Uncontrolled Lifting Tempo: Rushing through reps without establishing mind-muscle connection or eccentric control reduces muscle fiber tension.
• Spine Hyperextension: Compensating for limited joint range of motion by arching the lower back risks spinal facet strain.
• Unstable Foot Base: Poor foot position causing balance loss during movement execution creates energy leaks and injury risk.

Proper Breathing Patterns & Core Engagement

Inhale during eccentric lowering phase; exhale during concentric work phase.

Injury Modification & Joint Safety

Stop immediately if movement causes sharp joint or tendon pain; substitute with a joint-friendly variant. If joint irritation persists, immediately stop and substitute this movement with another exercise from the Upper Legs exercises category.

Muscles Worked

The Assisted Lying Glutes Stretch primarily targets the Glutes, with Hamstrings as the primary synergist muscle group.

More Upper Legs Exercises

All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted · Quads Assisted Side Lying Adductor Stretch Assisted · Adductors

More Glutes Exercises

Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band · Glutes Band Squat Band · Glutes

Equipment Alternatives

Don't have assisted? These target the same glutes with different equipment.

Basic Toe Touch (male) Body Weight · Glutes Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell · Glutes Cable Deadlift Cable · Glutes

FAQ

What muscles does the Assisted Lying Glutes Stretch work?

The Assisted Lying Glutes Stretch primarily targets the glutes as the primary agonist. The hamstrings acts as the primary supporting muscle group during force transmission. Maintaining strict biomechanical alignment ensures maximal tension remains focused on the intended muscle fibers rather than shifting to surrounding stabilizer joints.

What equipment do I need for the Assisted Lying Glutes Stretch?

The Assisted Lying Glutes Stretch is performed using a assisted. Ensure all equipment is securely positioned with collars or safety pins locked before loading working sets. If you train in a home gym or minimal setup, explore our equipment-free and resistance band alternatives below.

What is the most common form mistake on the Assisted Lying Glutes Stretch?

The most frequent error is uncontrolled lifting tempo: Rushing through reps without establishing mind-muscle connection or eccentric control reduces muscle fiber tension.. Controlling the 2 to 3-second eccentric lowering phase ensures maximal hypertrophic stimulus while shielding connective tissue.

How many sets and reps should I perform on the Assisted Lying Glutes Stretch?

For muscle growth and density, execute 3 to 4 working sets of 10 to 15 controlled repetitions with 60 seconds rest, emphasizing a deep stretch and deliberate peak contraction on every rep.

What's a good alternative to the Assisted Lying Glutes Stretch?

If you don't have access to a assisted, the Basic Toe Touch (male) targets the same glutes using body weight instead. This alternative replicates the same joint angle and movement plane while allowing you to train effectively with different available gear. You can also substitute it seamlessly in our free Workout Plan Builder.