Stretching the buttocks through the knee girth
About this exercise
"Stretching the buttocks through the knee girth" targets the ڇڪڻ muscle group, suitable for beginners. The main load falls on: Quadriceps, Hamstrings. No equipment required.
Description
This is a classic and very effective exercise to relieve tension from the gluteus maximus and deep rotators of the thigh. It is ideal for completing a workout on a staircase simulator, as it is the buttocks that work hard there.
Instructions
Starting position: Lie on your back, bend your knees, and place your feet on the floor. Cross-leg: Place the ankle of your right foot on your left knee. The right knee should be pointed to the side (open). Girth: Lift your left leg off the floor. Put your right hand through the "window" between your legs, and your left hand on the outside of your left thigh. Lock your fingers under your left knee (on the back of your thigh) or on your shin itself. Stretching: Gently pull your left knee towards your chest. At the same time, the right knee should aim away from itself. Fixation: Hold the position for 30-60 seconds, breathing deeply, then switch legs.
Muscles worked
Primary
