Glutes
Knee to Opposite Shoulder Stretch
The Knee to Opposite Shoulder Stretch is a stretch with no equipment for your glutes. Share of the load in the Zulta muscle model: gluteus maximus 52%, gluteus medius 28% and hamstrings (biceps femoris) 6%.
How to do it
- Lie on your back on a mat with both legs straight.
- Bend one knee and hold it with both hands, one on the knee and one on the ankle.
- Pull the knee up and across the body toward the opposite shoulder.
- Stop when you feel a stretch deep in the glute of the bent leg.
- Hold for 30 to 45 seconds, breathing slowly, then switch sides.
Tips
- Keep the straight leg and the lower back resting on the mat.
- Pull the ankle across as well so the shin stays roughly level.
Common mistakes
- Lifting the hips off the mat.
- Twisting the whole torso to follow the knee.
- Pulling so hard it pinches at the front of the hip.
Muscles worked by the Knee to Opposite Shoulder Stretch
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Flexing and externally rotating the hip, as in pigeon or figure four, lengthens glute max and the deep rotators.
Knee to Opposite Shoulder Stretch alternatives
Same equipment
- 90/90 Hip Stretch
- Figure Four Stretch
- Seated Figure Four Stretch
- Seated Glute Stretch
- Pigeon Pose
- IT Band Stretch (Standing)
Frequently asked questions
What muscles does the Knee to Opposite Shoulder Stretch work?
Mainly the gluteus maximus and gluteus medius.
Is the Knee to Opposite Shoulder Stretch good for beginners?
Yes. The Knee to Opposite Shoulder Stretch is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Knee to Opposite Shoulder Stretch?
For example the 90/90 Hip Stretch, Figure Four Stretch and Seated Figure Four Stretch. They train mostly the same muscles.
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