Enhancing Skills

Cross knee hug

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Stretch

Equipment:

N/A

Cross Knee Hug stretch for glutes, hips, and lower back:

  1. Begin by lying on your back on a mat or a comfortable surface.
  2. Bend your knees and bring them towards your chest.
  3. Cross your left ankle over your right knee, creating a figure four shape.
  4. Using both hands, reach for your right thigh and hug it towards your chest.
  5. Hold the stretch for 15-30 seconds, feeling the stretch in your left glutes and hip.
  6. Release the stretch and switch sides, crossing your right ankle over your left knee and hugging your left thigh towards your chest.
  7. Hold the stretch for 15-30 seconds, feeling the stretch in your right glutes and hip.
  8. 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.

Reps:

  • 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

Body Group:

Legs

Muscle Group(s):

Gluteus, Hip

Muscles used:

Primary:

Gluteus Maximus

Secondary:

Hip Adductors

Tertiary:

N/A

Difficulty:

Beginner

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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