instructions

To do the Lying Glute Stretch, lie on your back and bend one knee in and place your foot flat on the ground. Then cross the ankle of your other leg over your bent knee. Flex the foot of the ankle crossed over the knee.

Lift the bent knee with the foot on the ground up toward your chest and reach one hand through your legs and the other around the outside of the leg you just lifted to grab behind your hamstring or in front of your lower leg. If you are less flexible, grab behind the hamstring. If you are more flexible, grab in front of your shin.

Pick one that allows you to relax your upper back and head onto the ground as you pull that knee in toward your chest.

As you lie back on the ground with the leg pulled in as close as you can, let the knee with the ankle crossed over relax open. Relax and hold as you breathe into the stretch. Then switch to the other side.

You can also straighten the leg you are holding to hit your hamstring as well. You may want to use a towel for this variation so you can wrap it around your calf and pull from their instead of behind your hamstring.

If you feel this stretch in the knee of the leg you crossed over, make sure your foot is flexed while crossed over. Flexing the foot will help protect the knee.