A static, hand-assisted stretch performed lying on the back with one knee drawn toward the chest and the opposite leg extended. Its target is the gluteal and posterior-hip region of the bent leg, rather than active glute strengthening.
Lie on your back with your head resting on the floor and both legs extended.
Bend one knee and use both hands to draw it gently toward your chest.
Keep the opposite leg extended and the head relaxed on the floor.
Hold a comfortable, steady stretch for the prescribed time without bouncing.
Release the leg slowly; when both sides are prescribed, reset and repeat on the other side.
Aim for mild tension, not pain.
Use only enough hand pressure to maintain the position.
Breathe normally throughout the hold.
Record the hold time for each side separately.
Pulling both knees in and changing the exercise.
Repeatedly pumping the knee instead of holding the stretch.
Lifting the head and shoulders toward the knee.
Forcing the knee farther with strong arm pressure.
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