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Glute Stretch: Knee to Chest

Glute Stretch: Knee to Chest

The Supine Knee to Chest static glute stretch exercise can be used to improve flexibility of the hip extensors.

This glute stretch is important for tennis players because the hip extensors are used during every step or jump.

Hence stretching the glutes regularly is important to reduce the risk of injury and support the muscle recovery process.

In addition, the supine version of the glute stretch allows you to better fixate the position of the pelvis because you are lying down.

Having ground contact to support the gluteal stretch is better than performing the same glute stretch while standing upright.

Glute Stretch Recommendation

Implement the stretch into your static stretching routine post training or workout. This is also a great time to relax mentally.

Either close your eyes and focus on your breathing or you can also listen to relaxing music.

After you are finished stretching out you should feel relaxed and ready for a good massage!

Glute Stretch Description Summary

Glute Stretch: Knee to Chest
© by Phil Halfmann – all rights reserved
  1. Place floor mat on the ground
  2. Lay down in supine position (face up) and keep legs close together with toes pointing straight upwards
  3. Flex one hip to 90°, hold leg with both hands below the knee, and pull it towards the chest
  4. Maintain neutral spine- and pelvic position
  5. Hold stretch for 45 seconds

Targeted Musculature

  • Glutes (gluteus maximus)

Gluteus maximus 3D

Other Stretches For You

Apart from the knee to chest stretch we have some other stretches for you that target the muscles acting on the hip.

Simply click on them to learn more or watch the videos:

Training Zone

We provide you with some more workouts and training tips you may be interested in to optimize your training.

Also, make sure that you warm up properly before and stretch out after your training session.