Three Glute Stretches
Simple and Easy At-Home Glute Exercises
Overview
When we sit all day, our glutes can get very tight, resulting in stiffness and pain in the lower back, legs, even the upper back. Th
ese three quick glute stretches are a great way to help ease that tension without the use of any props or tools. There are two basic sitting stretches that can be done on a chair or on the floor and a third that can be done while laying on the back, which helps to put a soothing pressure on any sore spots in the lower back.
Also Known As
Glute Stretch
Level
Beginner to Intermediate. Glute stretch #3 is a more challenging stretch.
Targets
- Gluteus Medius Muscle
- Glutamine Muscle
Step by Step Instructions
Glute Stretch #1
- Sitting on a chair with your back straight, bend your right leg over your lap in a figure 4 position.
- Keeping your back straight and chin neutral, slightly lean forward until you feel a stretch in the glutes.
- Hold your position for 20-30 seconds.
- Repeat on the left side to evenly stretch both sides.
- Repeat each side for three sets of 20-30 reps.
Glute Stretch #2
- Sit on the floor with your back straight and hands on the floor beside you.
- Bend your right knee and move it over your left leg.
- Keep the left leg straight.
- Rotate your body and bring your right elbow over your right knee until you feel a stretch in your glutes.
- Repeat on the opposite side, holding each stretch for 20-30 seconds.
Glute Stretch #3
This is a slightly more advanced way to stretch your glutes:
- Laying on your back, keep both knees bent with feet on the floor or your bed.
- Cross your right leg over your left, in the figure four position.
- You may feel a stretch in your glutes at this point.
- If you don’t feel a deep enough stretch yet, you can lift your left leg off the ground and bring it towards you.
- Reaching through to the back of your left thigh, gently pull your legs towards you. This is called “threading the needle.”
- Repeat on the opposite side, holding each stretch for 20-30 seconds.
Tips/Common Mistakes
- Keep your neck supported on the ground or your bed to avoid any strain.
- Adjust the intensity of the stretch easily by pulling back on your raised leg in the threaded needle position.
[Video Transcript]
Caitlyn will demonstrate how to stretch out the glutes. She begins by placing one foot in a figure-four position. While maintaining good posture, without rounding her back or tucking her chin forward, she slightly leans forward until she feels a stretch in the glutes. Once she feels that stretch, she holds it for 20 to 30 seconds and then repeats on the opposite side.
This is a great stretch to do while in the office or at home. It only takes a few minutes, and doing three sets of 20 to 30 seconds a few times a day can really help decrease glute tightness, especially for office workers who sit all day.
Another version of the stretch can be done on the floor. Bend the right knee and place it over the straight left leg, then rotate your body until you feel a stretch in the glutes. Hold this position for 20 to 30 seconds, then switch sides. Even if one side feels tighter than the other, make sure to complete the stretch on both sides.
For a more advanced glute stretch, lie on your back on the bed or floor. Place one leg in the figure-four position over the other. If you feel a stretch in this position, stay there. If not, lift the leg on the ground and bring it toward you. Thread one arm through the space created by the figure-four and hold onto the thigh, gently pulling it closer to deepen the stretch. Hold this position for 20 to 30 seconds before switching to the opposite side. Keep your head resting on the ground or bed, with your face parallel to the ceiling.
This sequence helps stretch and release tension in the glutes and can be repeated three times per side.
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