HIP AND GLUTE STRETCH - KNEE PUSH ACROSS
Stretch the hip and glute muscles through knee and hip flexion with adduction.
How to Perform
- Stand near the pool wall and hold the edge with one hand.
- Pull your one knee up and grasp the knee with the other hand.
- Use your hand to push the knee across your body gently.
- Hold for 20-30 seconds, feeling the stretch in that upper leg and hip.
- Repeat with the other leg.
Key Execution Cues
Remember: Keep torso upright. Push the knee gently across the body. Feel the stretch in the hip and glute.
Safety & Precautions
Important: Avoid if acute hip or glute injury. Do not force beyond comfortable range.
Additional Safety Notes: Never force the stretch. Stop if you experience pain. Keep movements smooth.
Exercise Modifications
Make it Harder (Progressions)
Increase hold time to 45 seconds. Increase push pressure.
Make it Easier (Regressions)
Reduce hold time to 10 seconds. Decrease push pressure.