Move · Videos · Stretching · 18 min

Back, Hips and Glutes Stretch Session

Back, Hips and Glutes Stretch Session — video by Kaleigh Cohen Strength Play · 17:34

Video by Kaleigh Cohen Strength on YouTube · Open on YouTube

A trainer leads 30-second holds from standing to the floor: neck and side stretches, a sumo squat twist, forward-fold twists, low lunges, butterfly, cow face pose, knee hugs and twists, 90/90, figure four and cobra. Good after a workout or a long day of sitting.

  • 18 min
  • All levels
  • Low impact (no jumping)
  • mat
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Step by step 10

Tap a time to watch that step in the video.

  1. Neck stretch: gently draw your ear towards your shoulder with your hand, reaching the other arm away; each side. 0:53
  2. Standing side stretch: cross one leg behind, shift your hips out and reach over, knees soft; each side. 2:23
  3. Sumo squat twist: feet wide, sink low with hands on your thighs and drop one shoulder down; each side. 3:52
  4. Forward-fold twist: legs wide, toes forward, one hand to the opposite leg and the other arm to the sky; each side. 5:21
  5. Low lunge hip opener: hands inside the front foot, back knee down if needed, onto elbows only if it allows. 6:53
  6. Butterfly: heels together, sit tall and lean forward; then cow face pose with knees stacked, each side. 8:21
  7. Knee hug on your back, then roll the knee across into a twist with your arm out wide; then the other leg. 10:36
  8. 90/90: both legs bent at right angles, sit up straight and work the other hip towards the floor; each side. 13:42
  9. Figure four on your back: cross one ankle over the other knee and pull your legs in; 30 seconds each side. 15:14
  10. Cobra: lying face down, push up on your hands, walking them back towards your hips, and hold. 16:24

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep a slight bend in the knees in standing stretches
  • Breathe out to sink a little deeper into each hold
  • Stay higher in the lunge and on your hands if lowering to elbows is too much

What it works

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Hips takes loadsumo squat, low lunge, butterfly, 90/90, figure four
  • Knees takes loadsumo squat twists, low lunge, cow face, 90/90
  • Neck movesside neck stretch
  • Upper back movessumo squat twists, fold twists, cow face
  • Lower back movesfold twists, lying twists, cobra
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: Stay higher in the lunge on your hands; soft knees in standing stretches

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Kaleigh Cohen Strength; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety