Stretching of the Great Buttock (Knee-Breast)

The buttock consists of 3 muscles: the large, the medium and the small buttock.

Technique of the “Grand Fessier” stretching exercise: 

You are lying on your back, make sure your lumbar vertebrae are firmly against the mat (retroversion of the pelvis). With your legs stretched, you bend a hip to make sure that your knee is closer to your chest.

Place both hands on your knee at the knee joint to apply pulling force. A traction force that is well balanced (the stretching should be progressive), will bring your knee closer to the chest.

Under no circumstances do you return to the initial ( starting) position, except at the end of the exercise, of course:). During this time, the opposite leg will remain stretched, the toe in dorsal flexion ( the toe towards you).

This will allow you to better stretch your gluteus maximus and also, secondarily, to stretch your calves ( Twins).

The buttock consists of 3 muscles: the large, the medium and the small buttock.

To do a good stretch, you will have to respect these rules:

Remember to breathe well

Never block your breathing when stretching.
Do your stretching for at least 30 seconds
Stretching will always be done gradually. Your muscles will need to get used to this type of work.
Stretched muscles:

Main muscles: Large Buttocks

Secondary muscles: Upper portion of the hamstrings, calves (leg stretched on the ground), buttocks (bringing the knee towards the opposite chest).

Role of the Great Buttocker:

The gluteus maximus is a thigh extender on the pelvis and a lateral rotator on the thigh. It is therefore particularly active when standing, walking and running. It also stabilizes the pelvis by opposing its forward tilting and is therefore an antagonist of the ilio-psoas and abdominal muscles. Combined with the tensor muscle of the fascia lata, it acts as an indirect stabilizer of the knee.

Variant of this exercise: 

Instead of bringing the knee closer to the chest on the same side, this time we will try to bring it to the opposite chest. Thus done, it will allow you to stretch other fibers of your gluteus maximus, or even part of your gluteus medius.

Possible pathology: 

Tendonitis and bursitis can occur in these muscles. They are less frequent than those of the gluteus medius.