Walker, Brad. Ultimate Guide to Stretching & Flexibility. 3rd ed. 2011. Print.
The hips and buttocks are comprised of a number of both large muscles
(Gluteus maximus) and small muscles (Piriformis). These muscles are
primarily responsible for hip stabilization and lower leg movement. The
muscles around the hip and buttocks, along with the structure of the hip
joint, allow for a large range of motion of the leg; including flexion,
extension, adduction, abduction and rotation.
Sports that benefit from these quadriceps stretches include: Cycling; Hiking,
Backpacking, Mountaineering and Orienteering; Ice hockey and Field
hockey; Ice Skating, Roller Skating and Inline Skating; Martial Arts;
Rowing, Canoeing and Kayaking; Running, Track and Cross Country;
running sports like Football, Soccer, Gridiron and Rugby; Snow Skiing and
Water Skiing; Walking and Race Walking.
The major muscles being stretched.
Gemellus superior and inferior
Gluteus maximus
Iliacus
Obturator internus and externus
Piriformis
Psoas major
Psoas minor
Quadratus femoris
E01 – Lying Cross-over Knee Pull-down Stretch: Lie on your back and cross one leg
over the other. Bring your foot up to your opposite knee and with your
opposite arm pull your raised knee down towards the ground.
E02 – Lying Leg Tuck Hip Stretch: Lie face down and bend one leg under your
stomach. Lean towards the ground.
E03 – Standing Leg Tuck Hip Stretch: Stand beside a chair or table and place the
foot furthest from the object onto the object. Relax your leg, lean forward
and bend your other leg, lowering yourself towards the ground.
E04 – Standing Leg Resting Hip Stretch: Stand beside a chair or table for balance,
bend one leg and place your other ankle on to your bent knee. Slowly lower
yourself towards the ground.
E05 – Sitting Rotational Hip Stretch: Sit with one leg crossed and your other leg
behind your buttocks then lean your whole body towards the leg that is
behind your buttocks.
E06 – Standing Rotational Hip Stretch: Stand beside a table and raise your lower
leg out to the side and up onto the table. Then slowly lower your body.
E07 – Sitting Cross-legged Reach Forward Stretch: Sit with you legs crossed and
your knees out, then gently reach forward.
E08 – Sitting Feet-together Reach Forward Stretch: Sit with the soles of your feet
together and your knees out, then gently reach forward.
E09 – Sitting Knee-to-chest Buttocks Stretch: Sit with one leg straight and the other
leg crossed over your knee. Pull the raised knee towards your opposite
shoulder while keeping your back straight and your shoulders facing
forward.
E10 – Sitting Foot-to-chest Buttocks Stretch: Sit with one leg straight, hold onto
your other ankle and then pull it directly towards your chest.
E11 – Lying Cross-over Knee Pull-up Stretch: Lie on your back and cross one leg
over the other. Bring your foot up to your opposite knee and with your
opposite arm pull your raised knee up towards your chest.
E12 – Sitting Leg Resting Buttocks Stretch: Sit with one leg slightly bent. Raise
your other foot up onto your raised leg and rest it on your thigh, then slowly
reach forward.
E13 – Lying Leg Resting Buttocks Stretch: Lie on your back and slightly bend one
leg. Raise your other foot up onto your bent leg and rest it on your thigh.
Then reach forward, holding onto your knee and pull towards you.