Lying Glute

What it is

This expert-level movement is a partner-assisted isometric contraction and static stretch for your hip and gluteal muscles. It primarily engages your glutes, with secondary activation of your hip abductors. You will first resist your partner's pressure, then fully relax into a deeper stretch. This method effectively enhances both strength and flexibility.

Technique tips

• Ensure your partner firmly holds your knee and ankle for stability.
• Actively push your leg into your partner's resistance during the hold.
• Maintain a steady, controlled breath throughout the isometric contraction.
• Completely relax your muscles before your partner initiates the stretch phase.
• Communicate clearly with your partner to achieve a safe and effective stretch.
• Hold the isometric contraction for the full 10 to 20 seconds as prescribed.

How to track your progress

Log the hold time of each set. Straddly keeps your best hold for this exercise and tells you when you beat it, so a two-second gain does not go unnoticed.