Three Glute Stretches

Simple and Easy At-Home Glute Exercises

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. These 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


Beginner to Intermediate. Glute stretch #3 is a more challenging stretch.


  • Gluteus Medius Muscle
  • Glutamine Muscle

Step by Step Instructionsglute exercises

Glute Stretch #1

  1. Sitting on a chair with your back straight, bend your right leg over your lap in a figure 4 position.
  2. Keeping your back straight and chin neutral, slightly lean forward until you feel a stretch in the glutes.
  3. Hold your position for 20-30 seconds.
  4. Repeat on the left side to evenly stretch both sides.
  5. Repeat each side for three sets of 20-30 reps.

Glute Stretch #2

  1. Sit on the floor with your back straight and hands on the floor beside you.
  2. Bend your right knee and move it over your left leg.glute exercises
  3. Keep the left leg straight.
  4. Rotate your body and bring your right elbow over your right knee until you feel a stretch in your glutes.
  5. 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:

  1. Laying on your back, keep both knees bent with feet on the floor or your bed.
  2. Cross your right leg over your left, in the figure four position.glute exercises
  3. You may feel a stretch in your glutes at this point.
  4. If you don’t feel a deep enough stretch yet, you can lift your left leg off the ground and bring it towards you.
  5. Reaching through to the back of your left thigh, gently pull your legs towards you. This is called “threading the needle.”
  6. 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.