5 Simple & Easy Glute Stretches To Improve Flexibility!

Glute Stretches: The Anatomy Of The Glute

Before we dive into the glute stretches, you should know that the gluteal muscles are comprised into two different groups – Superficial and deep.

    The Superficial layer consists of:
    • Gluteus Maximus
    • Gluteus Medius
    • Gluteus Minimus
    • Tensor of the Fascia Lata
    Deep layer:
    • Piriformis
    • Obturator Internus
    • Superior and Inferior Gemelli
    • Quadratus Femoris

Benefits Of Glute Stretches

Maintaining your flexibility/mobility is very important to keep your body mechanics normal.

When muscles get too tight, it can cause other problems that can lead to injuries.

Glute Stretching Exercises

Long Sitting

  • Sit with your back straight and cross one leg over the other.
  • Hold your knee with the opposite arm and pull your knee across your chest towards the opposite shoulder until you feel a stretch on the outside leg and/or buttock.
  • Hold the stretch for 20-30 seconds.

Figure 4 (Sitting)

  • Sit on a chair.
  • Place one foot over the opposite knee in a figure 4 position.
  • Push on your knee to open the leg and straighten your back while you move your upper body forward until you feel a comfortable stretch in your buttock.
  • Hold the stretch for 20-30 seconds.

Supine Figure 4

  • Lie on your back with your knees bent, place one foot (affected side) over the opposite knee.
  • Grab behind the leg that is on the ground with your hands and pull it toward you until you feel a gentle stretch.
  • Maintain the position and relax.
  • Hold the stretch for 20-30 seconds.
      • NOTE:
    • Push on your knee to increase the stretch.
    • Hook a towel or rope around your leg if you have trouble reaching the back of your leg.

Supine Glute Stretch

  • Lie on your back and lift the affected leg to your chest and grab your knee with the opposite hand.
  • Gently pull your leg across your chest to the opposite shoulder while rotating your leg inward until a stretch is felt deep in the buttocks.
  • Maintain the position and relax.
  • Hold the stretch for 20-30 seconds.

IT Band Stretch

  • Stand and cross one leg in front of the other.
  • Bend forward as far as possible without bending your knees.
  • Slightly turn your body towards the side of the front leg until you feel a stretch on the exterior side of the back leg.
  • Hold the stretch for 20-30 seconds and slowly return to the initial position.
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