Deep Gluteal Buttock Stretch

What muscles does the deep gluteal buttock stretch target?

Gluteals
Deep Hip

How to perform stretch:

Lay on stomach, one leg straight and one bent and crossed over as per image
Bend forward and touch hands on ground
Bend chest further forward to add intensity to stretch

Visual guid to the Deep Gluteal Buttock Stretch

Anatomy:

This exercise acts on the extensor muscles of the hip along with those that rotate it internally.

Gluteal muscle group has diverse actions. Gluteus Maximus is a major extensor of hip joint. Gluteus Medius and Minimus are involved with abduction. Minimus along with Medius anterior fibers, carry out flexion and inside rotation at the hip. Medius posterior fibers, on the other hand cause extension and outward rotation of the hip.

There are four muscles comprising the Hamstring group, including Biceps Femoris-both Long head and Short head, Semitendinosus and Semimembranosus. All these muscles cross both hip and knee joint except for the Short head of Biceps Femoris that crosses only the knee joint. Hamstrings action leads to hip extension and knee flexion.

Among the small deep lying external rotators of the hip, Piriformis is the only muscle that also extends the joint and for this reason, the exercise helps in stretching this muscle as well.

Other deep external rotators of the hip are also assumed to be affected by the stretch during hip flexion.

Advantages:

The stretch is useful for conditioning hip and thigh muscles as it lengthens the Gluteal muscles, the upper part of Hamstrings as well as the backside of the hip joint capsule.

This preconditioning helps in consequent stretching of the entire Hamstrings.

It is a great exercise to relieve tension in the back, a usual complaint associated with lower back problems, and to enhance the flexibility of the hip joint. Makes it easy to bend, climb or kick.

Regular Range of Movement:

With the knee turning out, the lower part of the leg is brought near the chest.

This action both flexes and externally rotates the hip. With the knee flexed, hip can flex to a maximum of 120-135 degrees. The maximum range to which a flexed hip can rotate externally is normally between 45-60 degrees.



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FULL LENGTH INSOLES 

NON FULL LENGTH INSOLES 

1. Measure your existing shoe insole:

 1. Measure from your heel to ball of foot:


 

2. Then compare your measurements from above to match the product size charts below:
(you can trim to fit the insoles by approximately 1cm)


Docpods Regular Size Guide - for Slimline, 3 Quarter, Sports


  US UK EURO SLIMLINE 3 QUARTER  SPORTS 
Size  cm cm cm
Small  4-7  4-8  3-6.5  4-7.5  35-40 16  16.3  25.8
Medium  7-9   8-10  6-9  7-10  39-43  17.4 17.2  27.4
Large   9-13  10-14  8-12  9-13  42-47 19.3   18.2 29.4

Docpods Ultra Size Guide - for Ultra Soft

  XXS XS S M L XL
EURO  34  35.5-37.5  38-40  40.5-42  42.5-44  44.5-46.5
UK  2.5  3-4.5  5-6.5  7-8  8.5-9.5  10-12
US MENS  4-5  5.5-6  6.5-7.5  8-9  9.5-10.5  11-13.5
US WOMENS  3.5-5  5.5-7  7.5-9  9.5-10.5  11-12  13-14
LENGTH (cm) 23.2cm 24.9cm 26.2cm 28.8cm 30cm  31.2cm

Docpods Kids Size Guide - for Docpods Kids Fit only

  Size SPORTS  SLIMLINE
XXS 12-1  19.5cm 13cm 
XS 2-3 22.4cm  15.3cm 

Docpods Foot Pillow - Trim to Fit

  S L
US MENS  4.5 - 9  9 - 13
US WOMENS  6 - 10  10 - 14
LENGTH (cm) 26.5cm 29.2cm