Lying on a flat surface slowly bring one leg up towards your chest and grip with your hands. Pull you leg as close to ur chest as you can get and you should feel the stretch adequately down that glute, from about half way down the your hamstring to the back of your pelvis.
The lying knee-to-chest stretch is best down on flat and even ground and should only be done one leg at a time. Remember to keep you back and non stretched leg flat on the ground for optimal stretch of the gluteus maxmus. This stretch will also engage you illiocostalis lumborum when your stablising your body for the stretch.
Don't ever under estimate the importance of stretching and the benefits it holds.
The Lying knee-to-chest stretch is useful for lower back muscle strain, lower back ligament sprain and hamstring strain.
Always remember that while stretching may be recommended to aid recovery out of injury, you should always be very careful when stretching through rehabilitation. Your soft tissues are likely to be more vulnerable to re-injury if you stretch too much or too hard during this time. Always check with your Health Care Professional who is guiding you through your recovery to make sure it is appropriate to start stretching, and please - ALWAYS FOLLOW THE RULES FOR SAFE STRETCHING (The first posting on this stretching blog).
Image taken from "Lower Body Stretches" wall chart by B. Walker.