Cross knee hug
May 11th, 2023 4:22 PM Mr. Q Categories: Stretching
Cross Knee Hug stretch for glutes, hips, and lower back:
- Begin by lying on your back on a mat or a comfortable surface.
- Bend your knees and bring them towards your chest.
- Cross your left ankle over your right knee, creating a figure four shape.
- Using both hands, reach for your right thigh and hug it towards your chest.
- Hold the stretch for 15-30 seconds, feeling the stretch in your left glutes and hip.
- Release the stretch and switch sides, crossing your right ankle over your left knee and hugging your left thigh towards your chest.
- Hold the stretch for 15-30 seconds, feeling the stretch in your right glutes and hip.
- Repeat the stretch on each side for 3-4 sets.
To reduce the difficulty, you can place a yoga block or a pillow under your head for support. Alternatively, you can place a yoga strap or a towel around your thigh to help you hold the stretch.
To increase the difficulty, you can extend the non-stretching leg towards the floor, keeping it straight.
- Beginner: 3-4 sets, holding each stretch for 15-30 seconds
- Intermediate: 4-5 sets, holding each stretch for 30-45 seconds
- Advanced: 5-6 sets, holding each stretch for 45-60 seconds
Estimated time for exercise: 5-10 minutes
Muscle Group(s):Gluteus, Hip