Gluteal stretch

One of the main functions of the gluteal muscles of the buttocks is to help fully extend the hip joint, which is a crucial part of the running motion. This exercise helps ensure that you get full range of motion in your buttocks muscles, and therefore your hips, which results in a long, graceful, fluid, powerful running stride.
To do this stretch, follow these steps:

1. Get on the floor on your hands and knees.
2. Bring your left knee forward as far as you can, and rest your knee, shin and foot on the floor.
3. Inhale and as you exhale, lower your left buttock to the ground, extending your right leg behind you and resting the front of your right thigh, kneecap, shin, and foot on the floor (see Figure).
4. 4Gently push your right hip toward the floor and hold the stretch for 30 seconds. To intensify this stretch, try moving your front foot farther away from your hip.
5. 5Repeat this stretch on your other leg.

A few do’s and don’ts for this stretch:

• Do keep your hips facing front.

• Do support the weight of your upper body on your hands.
• Do lean forward, but don’t arch your back.
• Don’t continue holding the stretch if you feel pain in your front knee.