Name: Playbook - Maria Teixeira - Glute Stretch (post workout)
Uploaded: 2024-04-19T14:00:04.814Z
Duration: 9 min
Description: Glute Stretch (post workout)

Jessica Bonanno

Intensity: 🔥
Equipment: a mat and your beautiful body

Complete on both sides

F O R M
• place your leg in front bent at the knee
• keep your other leg extended directly behind you
• adjust the bend in your knee from anywhere between 45 to 90 degrees depending on your flexibility
• keep your hips leveled and stacked directly over your legs

❌ don’t lean to one side

✨ do feel a stretch in your hip and glutes

Pigeon Stretch (up)

Complete on both sides

F O R M
• place your leg in front bent at the knee
• keep your other leg extended directly behind you
• adjust the bend in your knee from anywhere between 45 to 90 degrees depending on your flexibility
• keep your hips leveled and stacked directly over your legs
• hinge from the hips and lean forward over your front leg

❌ don’t lean to one side

✨ do feel a stretch in your hip and glutes

Pigeon Stretch (down)

Pigeon Stretch

Complete on both sides

F O R M
• shoulders back, neutral spine, engaged abs
• bring your leg to the opposite side of your body as close as possible to your chest and hold with your arms

❌ don't round your back

✨ do focus on your hamstrings and glutes

Sitting Glute Stretch

Complete on both sides

F O R M
• shoulders back, neutral spine, engaged abs
• bring your leg all the way up as far back as possible with a normal bend at the knee
• your other leg must be flat on the ground

❌ don't lift the leg that is on the ground

✨ do focus on your hamstrings and glutes

Glute Stretch (post workout)

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