Tutorial: superfunctional glute stretch

We start August with a tutorial on how to perform the superfunctional glute stretch, an excellent standing alternative to the lying one.

WHAT

• The superfunctional glute stretch is a great alternative to the traditional lying stretch, and can help improve hip mobility for increased function and performance.
• When performed correctly, it will also challenge balance and posture.

HOW

• Stand behind a superfunctional bar, which should be positioned at chest/shoulder height. Grab the bar with a wide grip.
• Place one ankle on top of the opposite knee, and slowly bend the knee until you feel a comfortable stretch in the glute of the raised leg.
• Hold for a breath and repeat on the other leg. Alternate continuously for reps or time.

WHY

• The standing version of the glute stretch differs from the traditional lying version in two distinct ways. Firstly, the standing position allows for a gravity-assisted stretch – which does not require any pulling of the leg. Secondly, the bar allows for a simultaneous stretch through the back/shoulders.
• The standing glute stretch allows for better awareness and control of posture, which facilitates a better stretch. As you drop into the stretch, aim the hips back and down – this will cause you to hang off the bar (slightly) and bring a stretch into the back/shoulders.
• Mobility in the hips highlights an important connection with mobility in the shoulders. In many functional situations, both are required simultaneously (eg. overhead squat), or in opposition (box jump). It’s also worth noting that gravity is an important force that must be appreciated and managed effectively during functional movement. The use of gravity to assist hip mobility during this exercise can help to increase active awareness of position, balance and posture.

Did you like the tutorial for the superfunctional glute stretch? Here are more exercises:

• Knee raise
• Superman
• Medicine ball squat to overhead press
• Kinesis overhead press
• TRX low press
• Supported pull-up
• Standing alternate low pull on the Kinesis Station
• Deep squat long post
• Med ball squat jump
• Kinesis Station low pull
• Assisted squat
• Superfunctional hip mobility with a twist
• Dumbbell lunge
• Push-up hold
• Barbell deadlift
• Push-up plus
• Barbell clean
• TRX chest flye
• Standing low pull on a Kinesis Station
• Hanging twist
• Kinesis deadlift
• Superfunctional row
• Push-up
• Inverted jump
• Bar hang