HIP FLEXOR
Glute Stretches
Give Your Glutes Some Relief
Tight glutes? These stretches target your gluteus maximus, medius, and minimus to relieve stiffness, improve flexibility, and prevent lower back pain. Perfect for desk workers, athletes, or anyone who sits all day!
💪 Key Benefits
✅ Boosts flexibility in the hips and lower back for smoother movements
✅ Reduces pain from sitting or intense workouts
✅ Enhances posture by releasing tension in the glutes
✅ Improves mobility for running, squatting, and daily activities
✅ Calms the mind by linking breath with movement (yes, stretching is meditation too!)
Glute Stretches for Ultimate Flexibility
Types Of Glute Stretches
Four Figure Glute Stretch
The Figure Four Glute Stretch also called the Sitting Figure Four Stretch, when performed seated relieves tight hips and glutes by crossing one ankle over the opposite knee and pulling the leg toward your chest. Hold for 30 seconds per side to release tension in the piriformis and lower back.
Glute Bridge Stretch
The Glute Bridge Pose strengthens your glutes, hamstrings, and core while improving hip mobility. Lie on your back, bend your knees, lift your hips toward the ceiling, and squeeze your glutes at the top. Hold for a few seconds, then lower with control.
Lying Glute Stretch
The Lying Figure Four Stretch, another variation of the Figure Four Glute Stretch, targets tight glutes and hips by lying on your back, crossing one ankle over the opposite knee (creating the "figure four" position), and gently pulling the thigh toward your chest. Hold this essential stretch for 20-30 seconds per side to improve flexibility.
Standing Glute Stretch
The Standing Glute Stretch releases tight hips and glutes by crossing one ankle over the opposite knee and bending into a mini squat. Hold for 20-30 seconds per side to improve mobility and ease lower-body tension.
Give Your Glutes Some Relief with These 4 Stretches
1️⃣ Figure-Four Glute Stretch (Beginner-Friendly)
- Lie on your back, knees bent.
- Cross your right ankle over your left thigh (like a “figure 4”).
- Hug your left thigh toward your chest.
- Hold 30 seconds, switch sides.
💡 Modification: Can’t reach? Loop a towel around your thigh.
2️⃣ Glute Bridge Stretch (Strength + Flexibility Combo)
- Lie on your back, knees bent, feet flat.
- Lift hips up, squeezing glutes at the top.
- Lower slowly, repeat 10x.
🔥 Advanced: Extend one leg straight while bridging.
3️⃣Lying Glute Stretch (Deep Release)
- Lie on your back, pull one knee toward the opposite shoulder.
- Keep shoulders grounded.
- Hold 20 seconds per side.
4️⃣ Standing Glute Stretch (Quick Desk Break Stretch)
- Stand tall, cross one ankle over the opposite knee.
- Sit back into a mini “chair” position.
- Hold 15 seconds, switch legs.
- shoulder blades squeezing in Cow Pose.
Quick Reference Table
Stretch | Muscles Worked | Difficulty |
Figure-Four | Glutes, Piriformis | Easy |
Glute Bridge | Glutes, Hamstrings | Moderate |
Lying Glute Stretch | Deep Glutes, Hips | Easy |
Standing Stretch | Glutes, Core | Moderate |
Safety Tricks 🛡️
🛡️Warm up first (try marching in place for 1 minute).
🛡️Breathe deeply, no breath-holding!
🛡️Go slow, avoid bouncing or jerking.
🛡️Listen to your body stretch to tension, not pain.
Common Mistakes ❌
❌ Rounding the back (keep spine neutral).
❌ Overstretching (ease in gradually).
❌ Ignoring imbalances (stretch both sides equally!).
❌ Skipping hydration (muscles need water to flex!).
Quick Tip:
Pair these stretches with a 5-minute walk to double flexibility gains! 🚶♂️➡️🧘♀️