Lying Leg Tuck Hip Stretch

Muscles worked

Setup

1. Lie flat on your back on a mat with both legs fully extended.
2. Keep your spine neutral and your shoulders relaxed against the floor.
3. Place your arms by your sides and look straight up at the ceiling.

How to do it

1. Bend one knee and lift it toward your chest, grasping your shin or the back of your thigh with both hands.
2. Exhale as you gently pull the knee closer to your torso until you feel a deep, comfortable stretch in the glute and hip.
3. Hold the position for 20-30 seconds while maintaining deep, steady diaphragmatic breathing.
4. Inhale as you slowly release the leg back to the starting position and repeat the process on the opposite side.

Form checklist

• Keep the non-stretching leg pressed flat against the floor to stabilize the pelvis.
• Ensure your head and neck remain relaxed on the mat throughout the movement.
• Avoid pulling so hard that your tailbone or lower back lifts off the ground.
• Keep your shoulders pulled down and away from your ears.

Pro tips

• Focus on consciously relaxing the hip joint of the bent leg to allow for a deeper passive stretch.
• To target the piriformis more specifically, pull the knee slightly toward the opposite shoulder rather than straight toward the chest.

Make it harder

• Actively press the heel of the straight leg into the floor to create a simultaneous stretch in the hip flexor of the extended leg.
• Incorporate ankle circles while the knee is tucked to improve joint mobility and circulation.

Frequently asked

What muscles does the lying leg tuck hip stretch work?

The lying leg tuck hip stretch primarily targets the glutes and quadriceps, and also works the hip flexors as secondary muscles.

What equipment do you need for the lying leg tuck hip stretch?

The lying leg tuck hip stretch requires no equipment — just your body weight.

Is the lying leg tuck hip stretch good for beginners?

Yes. The lying leg tuck hip stretch is a beginner-friendly movement and a strong foundation to build on.

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