Written by Garett Reid | NSCA, CSCS, CISSN, M.S.E.S.S
Fact checked by Andrew Lenau, ISSA CPT & Sports Nutritionist
FACT CHECKED
Every gym-goer knows that no strength training routine is complete without glute-targeting exercises, as this powerhouse muscle group is crucial to almost all major lower-body movements. However, after putting them to work in the gym, making time for glute stretches is just as important.
The glute family is prone to becoming tight and underactive, which quickly wreaks havoc on nearby muscle groups, including the hip flexors and lower back. Not only do tight glutes, hip flexors, and lower back muscles make it hard to complete your deadlift and squat reps, but that tightness and pain will also occur in everyday movements, like taking the stairs or even standing up from a seated position.
Adding glute stretches to your leg day routines ensures they are warm before exercising and optimally lengthened after your weight lifting session. Using these glutes stretches throughout the day will also counter the effects of sitting for long durations (thanks, desk job).
In this article, we will discuss:
- The anatomy and functions of the gluteal muscles
- Factors that cause glute tightness
- How to know if your glutes are tight
- The benefits of glute stretches
- 12 of the best glute stretches
- How to do glute myofascial release and foam rolling
- The best time to perform glute stretches
After reading this, you’ll never skip a glute stretching session again.
GLUTEAL MUSCLES ANATOMY & FUNCTION
The gluteus maximus, medius, minimus, and piriformis make up the glute group and provide movement and stabilization at the hip joint, enabling you to perform essential daily activities. They are also crucial for running and weight lifting moves, such as deadlifts, squats, and side leg raises. Each glute muscle plays an integral role in hip movement; however, their functions vary.
Gluteus Maximus:
Not only is the gluteus maximus the largest and heaviest muscle in the body, accounting for 16% of the total cross-sectional area, but due to its size, it can generate a large amount of force. Located at the back aspect of the hip joint, it is the most superficial of the gluteal muscles.
Anatomy:
- Origin: With multiple origin points, it connects to the pelvic area and the side of the tailbone.
- Insertion: Two separate insertions occur along the iliotibial band.
Functions:
- Hip extension, i.e. Climbing, running, or performing glute bridges, squats, or deadlifts.
- Hip external rotation, i.e. Sumo squats or sumo deadlifts.
- Hip abduction, i.e. Clamshell raises or fire hydrants.
- Hip adduction, i.e. Side-lying leg raises and jumping jacks.
Gluteus Medius:
The gluteus medius is a middle-sized, fan-shaped gluteal muscle located between the gluteus minimus and maximus and originates on the hip bone. It's normally what people refer to as the side/upper glutes.
Anatomy:
- Origin: Attaches to the ilium, a bone at the top of each side of the pelvis.
- Insertion: Connects to the thigh bone, near the top and to the side of it.
Functions:
- Hip abduction, i.e. Lateral squat walks or side planks with a leg lift.
- Hip internal rotation, i.e. Occurs in many recreational sports movements, such as swinging a golf club or throwing a baseball.
- Pelvis and trunk stabilization; i.e. Ensuring pelvic alignment while walking and running.
Gluteus Minimus:
The smallest and deepest muscle of the glute family, the triangular-shaped gluteus minimus is responsible for stabilizing the hips during activities such as walking, running, or balancing.
Anatomy:
- Origin: Attaches to the upper portion of the pelvis.
- Insertion: Extends to the thigh bone, attaching toward the front and on the top of the thigh bone.
Functions:
- Hip abduction and internal rotation, i.e. Side shuffle squats and curtsy lunges.
- Hip stabilization; i.e. Stabilizing and aligning the pelvis during activities such as walking.
Piriformis:
The piriformis is a flflat and pyramidal-shaped muscle lies deep to the gluteus maximus muscle. It is also a member of the external hip rotator family.
Anatomy:
- Origin: Inserts into the sacrum, a bone that is at the bottom of the spine, and the top of the pelvis.
- Insertion: Inserts into the upper surface of the thigh bone.
Functions:
- External hip rotation; i.e. Glute bridges with feet externally rotated.
- Hip abduction; i.e. Seated abductions.
- Assists in laterally and posteriorly tilting the pelvis; i.e. Aligning the lumbar spine and supporting posture through daily activities and exercise.
WHAT CAUSES TIGHT GLUTES?
Because the glutes are such a large muscle group and integral to most lower body movements, they are susceptible to tightness, which can lead to a host of other problems, including:
- Soreness or tightness in the gluteal muscles
- Hip pain, soreness, and tightness
- Low-back pain
- Tight hamstrings
- Knee pain
- Pelvic instability or pain
- Iliotibial band syndrome
- Hip impingement syndrome
So, what causes glute tightness? Gluteal inactivity, such as sitting at work all day, can lead to the glutes becoming weak, atrophied, and tight. The glutes then rely more heavily on other lower body muscles, such as the hamstrings, adductors, hip flexors, and low back muscles, and the increased demands placed on these muscles lead to pain and injury1. In addition, bad posture, tight or weak hip flexors (don't forget to do your hip flexor strengthening exercises!), not properly warming up or stretching during workouts, muscle imbalances, poor exercise form, and a tough workout session can all contribute to tight glutes.
HOW TO KNOW IF YOUR GLUTES ARE TIGHT?
The bad news is that when your glutes are tight, it can lead to a long list of issues with surrounding muscles. The good news is that it makes it easy to determine if you need to start a regimen of glute stretches ASAP.
Your glutes are likely tight, if:
- Your lower back hurts. Glutes support the pelvis, but when the glute group is tight they become less active, and the lower back muscles step in to help. As this is not their primary function, it can cause muscle tension and pain2-3.
- Your hip flexors feel tight, and you notice less hip mobility and more pain. Tight glues lead to decreased gluteus activation, which causes the hip flexors to overcompensate.
- You have knee pain. Tight glutes can lead to tight hip extensors, which creates an over-reliance on knee extensors. These muscles then become overworked or develop abnormal biomechanical patterns1.
- You sit a lot. Prolonged sitting is not natural for the body, but unfortunately, many jobs require it for relatively long periods. Sitting for even an hour can lead to the glutes becoming unactivated, tight, and weak4-5.
- You don’t stretch before or after leg strength training days. Weight lifting causes the muscles to contract powerfully. Contractions stress the muscle fibers, and tension builds. You can help ease this soreness by incorporating glute stretches into your lower body training days.
BENEFITS OF GLUTE STRETCHES
- Enhanced range of motion & blood flow: Glute stretches can alleviate tension and lengthen the hip flexors, increasing your range of motion and enhancing blood flow to your glutes and leg muscles.
- Improved flexibility: A better range of motion equates to more pliability, which results in better form while exercising. Sumo squats are much more manageable when your hips are flexible.
- Better posture: Tight hip flexors tend to shorten, which may cause you to hunch over or lead to a pelvic tilt, both contributors to low back pain. Glute stretches can help lengthen the hip flexors, resolving the pelvic tilt and hunched back you may have adopted.
Glute stretches may even help speed up your recovery and reduce soreness after a hard workout.
12 BEST GLUTE STRETCHES
Here are the best glute stretches for before and after your workouts. We will provide info on how to perform the stretch dynamically (before workouts) and statically (after workouts or on off days).
1. Seated Bent Knee To Chest Glute Stretch:
This stretch loosens the entire glute group but does a great job of focusing on the gluteus maximus.
How to:
- Sit on the floor with straight legs, and your hands on either side of your hips. This is your starting position.
- Bend the right knee bringing it toward the chest. Cross it over the right thigh, with the foot flat on the ground. The left ankle should be by the right thigh.
- Wrap both hands around the outward-facing portion of the bent knee.
- Place pressure on the bent leg through the hands, hugging the bent leg and pushing it toward the chest. Hold here.
Static: Hold for 30 seconds, and then switch sides. Repeat 2-3 times.
Dynamic: Alternate between extending and bending the leg. Bend the knee, hugging it to the chest for 5-10 seconds, and then straighten. Continue for 30 seconds; switch sides.
2. Seated Glute Stretch:
Only continue forward for as far as you can comfortably go for this gluteus maximus-targeting stretch. If you can't reach the floor, don’t push it. It’s something to work toward.
How to:
- Sit on a chair or bench, lifting one ankle and crossing it onto the knee of your other leg.
- Lean forward, keeping the back straight.
- As you lean your upper body forward, extend your arms, reaching toward the ground. Hold here.
Static: Hold for 30 seconds, and then switch sides. Repeat 2-3 times.
Dynamic: Alternate between sitting up and gently folding over the crossed leg, holding this position for 5 seconds. Continue sitting up and leaning forward for 30 seconds before switching to the other side.
3. Knee Hug Stretch:
This stretch hits all three gluteus muscles and is going to help release tension in your lower back.
How to:
- Lie with the back flat on the floor, knees bent to 90 degrees, and feet flat on the floor.
- Lift the knees toward your chest. Wrap the arms around the legs, clasping the wrists just below the knees.
- Draw the knees toward the chest.
- Hold.
Static: Hold this stretch for 20-30 seconds. Rest for 5-10 seconds, and then repeat 2 more times.
Dynamic: Hug the knees to the chest for 5 seconds. Lower them back to the ground, and then back toward the chest again. Repeat this movement 10-15 times.
4. Lying Cross Over Knee Pull Up Stretch:
This stretch targets the entire glute family. This move gets bonus points for also targeting the hip flexors, which will lead to better flexibility and range of motion.
How to:
- Lie on your back with legs extended. Arms extend to the sides.
- Bring one leg up, bending the knee to 90 degrees.
- Lock the fingers or clasp the wrists around the bent knee.
- Keeping the shoulders on the ground, gently pull the knee toward the opposite side of the body. Cross it over the extended leg, moving it in line with the opposite shoulder.
- Hold.
Static: Hold for 20-30 seconds before repeating on the other side; repeat 2-3 times.
Dynamic: Alternate between hugging the knee for 5-10 seconds and briefly relaxing it. Continue for 30 seconds; switch sides.
5. Resting Pigeon Hip Stretch:
You can modify the positioning by angling the outside of the shin on your bent leg backward and positioning the foot on the bent leg closer to the opposite hip. The stretch targets the gluteus medius, minimus, and piriformis.
How to:
- Begin in a plank position, with hands under the shoulders, and legs extended behind you. The core is straight.
- Bend your right knee. Lifting the right foot, draw the right knee toward your right elbow.
- Rotate the knee outward, placing it on the ground behind and slightly outside of the right hand.
- The outside of the right shin should rest on the floor behind the hands.
- Lower the left knee to the mat. Keep your left leg straight pointing back.
- Lower the torso over the right leg, extending your right arm and left arm in front of you. Reach forward as far as you can, resting the forehead between the arms.
- Hold.
Static: Hold this position for 20-30 seconds and then switch legs; repeat 2-3 times.
Dynamic: Lower the trunk to the ground, and then push through the palms to raise the trunk up. Repeat the alternating movements 10-15 times; switch sides.
6. Recumbent Hip External Rotator And Hip Extensor Stretch:
This muscle will stretch the entire glute family, including the piriformis. As your flexibility increases, you can bring the ankle of the bent leg closer toward the head for an even deeper stretch.
How to:
- Lying on the back, start with both legs fully extended.
- Outwardly rotate the right leg while bending the right knee and bringing the foot toward the body's midline. Keep the left leg flat and extended.
- Grab the right knee with the right hand and the right ankle with the left hand.
- Simultaneously pull the bent knee and ankle toward the chest.
- Hold.
Static: Hold for 20-30 seconds, performing 2-3 times on each side.
Dynamic: Outwardly rotate the bent leg, pulling the knee and ankle toward the chest. Hold for 5 seconds before loosening the grip and internally rotating the bent leg back to its anatomical position. Continue for 30 seconds; switch sides.
7. Lying Leg Crossover Stretch:
When tight, the piriformis can turn your inner thighs more toward the front of the body. This stretch targets the piriformis to help avoid this unwelcome posture change.
How to:
- Lying on your back with arms extended, bend the right knee, and cross it over the body.
- Reach your opposite hand across the body, above the knee on the lateral side of the thigh.
- Pull the knee toward the opposite shoulder, attempting to get the knee to the ground; hold.
Static: Hold for 20-30 seconds; complete 2-3 times on each side.
Dynamic: Move the bent knee across the body, using the opposite hand to pull the knee toward the opposite shoulder. Hold for 5 seconds, before moving the leg back to its anatomical alignment. Keep the knee bent. Immediately bring it back across the body. Continue this movement for 30 seconds before switching sides.
8. Figure Four Supine Glute Stretch:
Targeting the glute muscles and the outside of the hips is a particularly great stretch for the gluteus medius.
How to:
- Lying on your back with legs extended, outwardly rotate the right knee and cross the right foot over the left quad, bending the left knee. The left foot is flat on the ground.
- Extend the arms, grasping behind the back of the left leg.
- Gently pull the left leg toward the chest.
- Hold.
Static: Hold the stretch for 30-60 seconds, and then repeat on the opposite leg; complete 2-3 sets.
Dynamic: Pull the left leg toward the chest, and hold for 5 seconds. Lower the left foot to the ground, keeping the knee bent. Once the foot touches the floor, grasp the back of the left leg, again pulling it toward the chest. Repeat for 30 seconds; switch sides.
9. Standing Figure Four Stretch:
Primarily targeting the gluteus medius and piriformis, this stretch opens the hips and prevents or alleviates hip and low back pain.
How to:
- The starting position begins by standing with hands on the hips.
- Keeping feet hip-distance apart, shift your weight to the left foot, lift the right foot from the ground, outwardly rotate the hip and knee, and cross the right foot over the left thigh.
- Keeping the torso upright, press the hips back, slowly bend the left knee, and lower into a partial squat.
- Stop when you feel the stretch on the outside of the right hip; hold.
Static: Hold for 30 seconds, and repeat on the other side; perform 2-3 times.
Dynamic: Start by standing, shifting the weight to your left leg. Outwardly rotate the right hip and knee, and bring the right foot over the left thigh. Sink into the partial squat, holding for 5 seconds. Stand back up, maintaining balance; keep the leg bent and knee outwardly rotated. Return to the partial squat. Continue the movement for 30 seconds before switching sides.
10. Kneeling Hip-Flexor Stretch:
This move primarily targets the hip flexors, the psoas, and the iliacus, which tend to become short and tight, particularly if you’re struggling with tight glute muscles. To deepen this stretch, contract the glutes while holding.
How to:
- Start in a kneeling position, and place the left knee on the floor under the left hip. Place the right foot in front of the right hip, so the right knee is directly over the right ankle.
- Place both hands on the right thigh, keeping the spine tall.
- Retract the shoulder blades. Slowly lean forward into the right hip while keeping the left pressed into the ground.
- Hold.
Static: Hold the position for 30-45 seconds, repeating it 2-3 times. Complete the repetitions on one side before moving to the other side.
Dynamic: Slowly move in and out of the stretch position by leaning forward into the right hip for 5 seconds, and then moving back to the starting position, with the left knee under the left hip and the right foot in front of the right hip. It should look like a slow rocking motion. Repeat 30-45 seconds and then switch to the other side.
11. Standing Hip Abduction:
This move targets the gluteus medius, minimus, and tensor fasciae latae, although the piriformis and superior gluteus maximus fibers will also get a mild stretch.
How to:
- Stand with the feet together, hands on the hips, and the chest upright.
- Raise the right leg, extended, out to the side. Raise it as high as you can without creating rotation in the hips. The toes point forward the entire time.
- Hold, and then bring the leg back to the body’s midline.
Static: Hold the abducted leg for five seconds, before repeating the movement 10-15 times. Switch sides and repeat.
Dynamic: Making sure to keep your movement controlled, you can pick up the pace of this stretch by raising the leg to the side and bringing it back to the midline without holding at the top of the stretch. Raise your leg a little bit further each time.
12. Deep Squat Stretch:
Referred to as Malasana or garland pose in yoga, it is an excellent stretch for the hips and groin. While it works to loosen your hip flexors, it also strengthens the glute muscles.
How to:
- Start standing with feet wider than hip-width. Squat down by bending the knees and lowering the glutes, placing the arms in between the knees.
- Sink as low as you can into the squat, so your glutes are close to the floor.
- Keep your arms extended, reaching toward the ground. The chest remains upright. Place the hands on the floor. Use the arms to push the knees outward.
- Lower the hips down further, if possible, and hold.
Static: Hold for 20-30 seconds, repeating 2-3 times.
Dynamic: Hold the stretch for 5 seconds, and then stand. Squat again, holding for another 5 seconds. Continue for 30 seconds
GLUTE MYSOFASCIAL RELEASE
Sometimes the tension in the glute muscles turns into knots and trigger points that are hard to stretch. The piriformis and gluteus medius are the most prone to developing myofascial pain. Glute myofascial release relaxes the muscles, releasing painful knots and trigger points. You don’t need a foam roller for these exercises, either. A massage ball, or even a tennis ball, can be used to replicate the same movements and reach the deep gluteal muscles.
Piriformis Extended Leg Foam Roll:
How to:
- Sit on a foam roller. Begin with both feet flat on the floor, knees bent, and the hands pressing on the ground behind you.
- Extend the right leg, keeping the left leg bent. Lean to the side of the right leg, placing your weight on the hip of the extended leg.
- Slowly rock back and forth on the foam roller. If you notice painful points, make smaller rocking motions over that area until the pain subsides.
- Continue for up to 1 minute; switch sides.
Bent Knees Glute Foam Roll:
How to:
- Sit on a foam roller. Begin with both feet flat on the floor, knees bent, and the hands pressing on the ground behind you.
- Begin slowly rocking back and forth on the foam roller, shifting your weight around so that pressure is on all aspects of the gluteus. Stop at any trigger points, rolling the foam roller over the painful area until the tension subsides. Continue for up to 1 minute.
Side-Lying Glute Foam Roll:
To target the gluteus medius, rotate so the foam roller hits the side and upper part of the glutes. Work the form roller from the hip joint to the top of the pelvis. To hit the gluteus minimus, slowly lean your weight forward and backward as you foam roll. This subtle movement enables you to work deeper into the gluteus medius and minimus.
How to:
- Lying on your left side, place the foam roller on the outer upper area of the glute. The left leg bends with the knee flexed to 90 degrees, with the leg’s lateral side resting on the ground. The right knee bends, and the right foot is on the ground in front of the left leg.
- The top arm can rest on the hip. Use the bent leg for stability as you begin to move the foam roller over the hip and side glute area. Stop at tender points, rolling back and forward until the muscle tightness lessens.
- Roll for 30-60 seconds before switching sides.
WHEN TO DO GLUTE STRETCHING EXERCISES & HOW OFTEN?
Glute stretches should be done a minimum of 2 to 3 times a week. Hold each stretch for at least 15 seconds, up to 1 minute, and repeat 2 to 4 times6. Stretch on days when you perform lower-body exercises. Dynamic stretches warm up the glutes and activate them for exercise, while static stretching after a workout alleviates tension and reduces inflammation. Static stretching is also great to incorporate throughout the day, particularly if you have a job that requires a lot of sitting. This strategy keeps the glutes activated and prevents them from tightening throughout your workday.
Final Thoughts:
Who doesn’t love lower body gym days and butt lift exercises? It’s hard to beat the feeling of pushing your glutes to the max, but just be sure to counter that by spending time on glute stretches before and after strength training. Otherwise, it may lead to tight glutes and hip flexors, causing pain, tightness, and dysfunctions.
And since many of these stretches improve your range of motion and flexibility, you’ll likely also see more gains during lower body workouts. You’ll be able to squat deeper, comfortably abduct further, and perform step-ups with more ease. To further improve your performance, add some glute activation warm-up exercises to your routine.
More stretching content:
- Quad Stretches
- Chest Stretches
- Lat Stretches
- TFL Stretches
- Piriformis Stretches
- Levator Scapulae Stretches
- Biceps Stretches
- Triceps Stretches
- Deltoid Stretches
- Tibialis Anterior Stretches
- Ab Stretches
References:
- Buckthorpe M, Stride M, Villa FD. ASSESSING AND TREATING GLUTEUS MAXIMUS WEAKNESS - A CLINICAL COMMENTARY. International journal of sports physical therapy. 2019;14(4):655-669. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6670060/
- Nourbakhsh MR, Arab AM. Relationship Between Mechanical Factors and Incidence of Low Back Pain. Journal of Orthopaedic & Sports Physical Therapy. 2002;32(9):447-460. doi:10.2519/jospt.2002.32.9.447
- Pengel LHM. Acute low back pain: systematic review of its prognosis. BMJ. 2003;327(7410). doi:10.1136/bmj.327.7410.323
- Waongenngarm P, Rajaratnam B. 2) School of Health Sciences (Allied Health). Accessed May 20, 2022. https://www.jstage.jst.go.jp/article/jpts/27/7/27_jpts-2015-165/_pdf/-char/ja
- U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans 2nd Edition.; 2018. https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf
- Page P. Current concepts in muscle stretching for exercise and rehabilitation. International journal of sports physical therapy. 2012;7(1):109-119.
Garett Reid
Author