How to properly perform the seated gluteus medius and minimus stretching exercise in weight training to release and improve hip mobility?
Here are the best technical tips to gain flexibility and mobility with stretching for your hips.
What is the correct positioning for performing the seated gluteus medius and minimus stretch exercise in weight training to release and improve hip flexibility?
Starting position: Sit on a floor mat with your legs bent and feet flat in front of you, hip-width apart.
Tips for performing the seated gluteus medius and minimus stretch exercise in weight training for flexible hips?
Execution: Place your hands on the floor, slightly behind your buttocks, to support the weight of your torso. Your fingers can point backward or slightly to the sides, depending on your wrist comfort. Lift your right leg and cross your right ankle just above your left knee. Your right leg will then form a right angle (like a “4”). Don’t collapse onto your arms. Push through your hands to straighten your torso and arch your chest forward. Imagine you want to bring your sternum toward your shin.
How should you breathe when stretching to improve flexibility and mobility?
Breathing: exhale and inhale continuously during the stretch.
Tips and safety techniques to improve flexibility and mobility with hip stretches:
To increase the stretch, gently bring your left foot towards your buttocks. The closer your left knee gets to your torso, the more intense the tension will be in your right glute (the one with the crossed leg).
Without using your hands, consciously try to push your right knee outwards (away from your torso). This opens the hip and intensifies the stretch of the external rotators.
You should feel a deep stretch on the outside of your right hip and in the area of your right buttock.
