27 Glute Mobility Exercises & Stretches for Enhanced Range of Motion

Do your glutes feel sluggish or tight? This can restrict your movements and leave you more prone to injuries. Improving your glute mobility can help you feel more like yourself; glute mobility exercises are the key to achieving that goal. This article will discuss the importance of glute mobility, how it impacts your performance, and how to improve it with targeted glute mobility exercises.

Pliability's mobility app features various tools to help you achieve your performance goals, including routines and progress trackers for glute mobility exercises.

What are Your Glute Muscles?

Think of your glutes as a team. The:

‍

• Gluteus maximus
• Gluteus medius
• Gluteus minimus

‍

All work together to help you move efficiently, powerfully, and safely. While the gluteus maximus is the star player of this group, the medius and minimus are key supporting players that help the body perform a variety of movements.

The gluteus maximus, that’s your butt, by the way, is the largest muscle in your body. Even if filling out a pair of jeans isn’t at the top of your priority list, we can’t stress it enough: Training your glutes is about more than glamor. A strong backside helps you do everything from running to strength training to use your imagination. 

If There's One 

The glutes are a muscle group well-represented on social media. You've likely scrolled past a "booty-blasting" video on Instagram, and maybe you've tried one yourself. The setup is usually fairly straightforward: The trainer or model shifts so their rear end is in the shot's focus, then squats, thrusts, and pulses through a few movements. Due to this proliferation of butt-focused content (and likely because of the types of people who are associated with it), you might be quick to dismiss the importance of training the glutes.

That would be a huge mistake. Training these muscles is about more than its aesthetics. With a functioning set of glutes, you can do much of anything with your body. Glute workouts are for guys, too. Here's what you need to know about this eminently important muscle group and the best movements you can add to your training to make them big and strong.

What are Your Glute Muscles

How can you train your butt effectively without wasting your time with the thousands of rear-focused routines that populate social media? Understanding more about the largest muscle group in your body is an excellent way to answer that question. Consider the glutes as your body’s anchor. These massive and powerful muscles that constitute much of your backside are pertinent in nearly every day-to-day activity.
When most lifters think of the glutes, they usually just consider the gluteus maximus, the more considerable glute muscle that plays a major role in hip extension. There’s no denying that the glute max is essential to think about and train, but there are also the gluteus medius and minimus muscles deserving of our attention.

The Glute Medius

Anterior muscle fibers internally rotate the thigh, and the posterior fiber plays a role in leg abduction (moving your leg away from the midline of your body). The glute minimus works in synergy with the medius and plays a vital role in supporting pelvic stability in the gait cycle.

When we consider the dynamic nature of the glutes and their importance for performance and everyday life, it’s pretty easy to see why training them as a whole is important. It’s also important to recognize that the glutes are part of the body’s core. Men’s Health fitness director Ebenezer Samuel, C.S.C.S., notes that the core comprises the abs, obliques, lower back musculature, and glutes. "They all work as one and, if you want a truly strong core, they must work as one."

Your Glutes are Important for:

‍

• Walking: They extend your hip, push your leg backward and propel you forward. 
• Standing up: They contract to lift you from seated to standing. 
• Climbing stairs: They help you lift your body weight with each step.
• Getting out of bed: They give you the strength to transition from laying down to standing up.
• Bending over: They stabilize the hip joint and lower back and support you when you bend over to pick something up or tie your shoes.
• Balancing on one leg: Whether you’re putting on a pair of pants or you’re skiing, these muscles support your balance.
• Lifting: They work with your lower back and legs to help you pick up heavy objects.
• Playing sports: They help you generate power, stability, and agility whether you’re kicking a soccer ball, swinging a golf club, running and jumping, or playing any sport.
• Maintaining your posture: They help you stay upright and distribute your body weight evenly when standing, so you don’t strain your back or neck.

‍

What are the Benefits of Gluteus Medius Exercises?

Strengthening the gluteus medius benefits the body in several ways. First, it enhances balance, especially during dynamic movements like running and jumping. "Weak glute med muscles mean less stability through your core, which could make you more likely to feel off-balance while running and sprain an ankle or land funny doing plyometrics and tweak a knee," says exercise physiologist Tom Holland. 

One small study in the European Spine Journal found people with chronic low back pain were likelier to have weak glute medius muscles than those without back pain. According to the NASM, exercise to strengthen these muscles can lower your risk of injury and help you maintain balance and stability. 

Hip Stability is Key to Pain-Free Movement

The gluteus medius stabilizes the hips and pelvis, particularly during movement. Weak gluteus medius muscles can lead to poor hip stability, increasing the risk of injury and altering the body’s mechanics, leading to pain. 

For example, a 2018 study published in the Journal of Orthopaedic & Sports Physical Therapy found that runners with weak glute med muscles exhibited decreased hip stability and were more likely to suffer from patellofemoral pain syndrome, a common overuse injury characterized by pain around the kneecap. This is just one example; poor hip stability can affect nearly all athletic endeavors and lead to knee, ankle, and lower back injuries. 

Strong Glute Meds Can Improve Athletic Performance

Research has shown that increasing the strength and activation of the gluteus medius can enhance performance in various sports and activities. For example, a study published in 2018 in the Journal of Athletic Training found that runners who incorporated exercises targeting the glute med into their training improved performance and reduced their risk of injury. 

Another study from 2020 in the Journal of Sport Rehabilitation found that athletes with a history of hip or groin injuries had weaker glute med muscles than those without a history of injury. After completing a rehabilitation program that included exercises targeting the glute med, the athletes improved their strength, reduced pain, and improved function. 

Get Your Glute Meds Fired Up for Better Movement

But if your gluteus medius is weak or you don’t use it a lot, you might need to wake it up, so to speak, with some activation exercises. This is especially important before a lower body workout involving big movements like squats and lunges, Cantor says. Side-to-side movement is key, because those are the movements the glute med is involved in. A banded lateral walk is a great example of an activation exercise for your gluteus medius. 

Here’s how to do it:

‍

• Stand with your feet hip-width apart and a slight bend in your knees with a mini loop resistance band around your thighs, just above your knees. 
• Maintain a slight bend in your knees as you take 8 to 10 side steps in one direction, keeping your core engaged and your chest up. 
• Repeat in the opposite direction. 

‍

If you’re up for even more glute medius activation, try moving the band to your ankles or feet. One small study in the Journal of Athletic Training found this recruits the gluteus medius even more than keeping the band just above your knees. If you’re getting ready to run, play a team sport or cycle, for example, Cantor says a dynamic warm-up that includes some lateral movement will do the trick. That might look like adding 30 seconds of shuffling side to side and 30 seconds of jumping jacks to your five-minute warm-up routine. 

Why Glute Meds Become Weak

If your glute meds are a little sleepy, you’re not alone: “The most common reason for weak glute meds (and most glute muscles) is sitting for long periods,” Assal says. Even though you probably know that sedentary time isn’t the best idea for your health, sometimes, like at work or on a long commute, it’s unavoidable. 

Another reason for glute med weakness is the very nature of our day-to-day activities: Most of the time, we’re moving forward in space, whether going up and down stairs, walking down the street, jogging on the treadmill, or standing up from a chair, Cantor says. The glute max and the quads power these movements; the gluteus medius is more involved when we move laterally, so it doesn’t get as much use in our natural movements. That leaves many with weaker glutes (and hamstrings) than their quads. When you’re quad dominant like this, getting your glute medius back in action can take an even more focused effort.

Mobility App for Athletes and Fitness Enthusiasts

Pliability offers a fresh take on yoga tailored for performance-oriented individuals and athletes. Our app features a vast library of high-quality videos designed to:

‍

• Improve flexibility
• Aid recovery
• Reduce pain
• Enhance range of motion

‍

Personalized Mobility Programs for Optimal Health

Pliability provides daily-updated custom mobility programs for those interested in optimizing their health and fitness. It also includes a unique body-scanning feature to pinpoint mobility issues. If you're feeling limited by pain or your ability to move, Pliability aims to complement your fitness routine and help you move better. 

Sign up today for seven days free on iPhone, iPad, Android, or our website to use our mobility app to improve flexibility, aid recovery, reduce pain, and enhance range of motion.

Related Reading

‍

• Ankle Mobility Exercises
• Shoulder Mobility Exercises
• Hip Mobility Exercises
• How To Improve Flexibility
• Thoracic Mobility Exercises
• Stretch Before Or After Workout
• Wrist Mobility Exercises
• Mobility Exercises For Beginners
• Best Stretching Routine
• Back Mobility Exercises
• Lower Body Mobility Exercises
• Leg Mobility Exercises
• Mobility Exercises For Athletes

‍

What are the Symptoms of Weak Glutes?

Do your knees or hips hurt during workouts? If so, it might be a sign of weak glutes. "Having aching on the outside of the hip (commonly diagnosed as bursitis) is usually a late sign of weakness in the glutes," says Matt Bayes, MD, a sports medicine and regenerative orthopedic specialist at Bluetail Medical Group in Chesterfield, MO.

"Pain in the front of the knee while running is also a common sign of weakness in the glutes. One way to test this is to lay on your side with hip and knee perfectly straight, extend the top leg backward and perform 5-10 straight leg raises away from the body. If there's pain, it might be a sign of weak glutes." 

Poor Glutes Can Cause Poor Posture

Slouching is both a potential cause and a common indicator of weak glutes. If you have bad posture or hunch over during the day, it could mean you need some glute strengthening, Bayes says. "You might also get lower back pain as a result of poor gluteal muscles and lack of hip mobility." 

Weak Glutes Can Cause an Abnormal Gait

Running with a sway to one side or experiencing muscle spasms? If your gait is off, it could indicate weak glutes. "A stiff hip joint would usually cause a more severe or obvious altered gait," Bayes explains. "If there is hip stiffness/poor mobility in the hip joint, it will lead to abnormal movement in all of the hip stabilizer muscles, including the glutes, and eventually pain and weakness." 

Weak Glutes Can Cause Plantar Fasciitis

Bayes says that Plantar fasciitis, or sharp pain and inflammation of the heels, is a very late sign of weak glutes. "If a runner has chronic glute weakness causing an abnormal foot strike position during the running gait, it could eventually lead to plantar fasciitis pain." 

Weak Glutes Can Cause Foot Issues Like Blisters

If you have blisters and other foot issues, it could be related to weak glutes. "A new blister could indicate a change in the gait of the runner, and it could be a sign of poor gait/biomechanics from glute weakness such as altered foot striker pattern," says Bayes. "It's worth mentioning, however, that this could also just be a sign of a sneaker problem, and you might just need to buy a better-fitting pair of shoes."

Related Reading

‍

• Golf Mobility Exercises
• Upper Body Mobility Exercises
• Mobility Exercises For Runners
• Can You Over Stretch
• Squat Mobility Exercises
• Functional Mobility Exercises
• Why Stretching Is Important
• Foot Mobility Exercises
• Arm Mobility Exercises
• Hamstring Mobility Exercises
• Elbow Mobility Exercises
• Rotator Cuff Mobility Exercises
• Bed Mobility Exercises
• What Are Mobility Exercises
• Full Body Mobility Exercises

‍

What Could Weaken Your Glute Muscles?

The main reason your glutes may be weak is that you’re not using them. “We spend way more time sitting in society now and much less time moving around,” says exercise physiologist Amanda Dunn. If you sit for hours at your job or leisure time, your glutes may become weak, especially if you don’t exercise them at other times. 

When you have a sedentary lifestyle, your blood flow is reduced. That decreases the nutrients that reach your muscles, causing your glute and most other muscles to waste away. 

Poor Posture Can Prevent Glute Activation

Your glutes could also become weak due to poor posture. Your glutes won’t engage properly with incorrect posture. 

Imbalanced Training: Are You Ignoring Your Glutes? 

Imbalanced training happens when you focus on specific muscle groups while neglecting the glutes during workouts, such as if you mainly work on the front of your body and not the back. 

Aging Can Contribute to Glute Weakness

Aging is another factor that can contribute to weak glutes. Muscle mass decreases with age if it is not maintained with exercise. 

Injury or Surgery Can Cause Muscle Weakness

Injury or surgery can cause muscle weakness since you can’t use the muscles fully while recovering. 

Mobility App for Athletes and Fitness Enthusiasts

Pliability offers a fresh take on yoga tailored for performance-oriented individuals and athletes. Our app features a vast library of high-quality videos designed to:

‍

• Improve flexibility
• Aid recovery
• Reduce pain
• Enhance range of motion

‍

Personalized Mobility Programs for Optimal Health

Pliability provides daily-updated custom mobility programs for those interested in optimizing their health and fitness. It also includes a unique body-scanning feature to pinpoint mobility issues. If you're feeling limited by pain or your ability to move, Pliability aims to complement your fitness routine and help you move better. 

Sign up today for seven days free on iPhone, iPad, Android, or our website to use our mobility app to improve flexibility, aid recovery, reduce pain, and enhance range of motion. 

19 Best Glute Mobility Exercises

1. Side Plank With Clam Shell (gluteus minimus and medius)  

‍

• Lie on your side with your elbow under your shoulder and your hips stacked. 
• Keep the bottom knee on the floor and push up into a modified side plank. 
• At the same time, externally rotate your top hip. 
• Slowly drop the top knee down to the bottom knee to close the clamshell as you tap your bottom hip to the floor. 
• Repeat 12-15 reps, then flip over to the other side and repeat.  

‍

2. Prone Frogger (gluteus maximus)  

‍

• Lie prone and bend your knees to 90 degrees. 
• Externally rotate your hips so your knees separate (about 12 inches apart) and your heels touch.
• Keep your head down and engage your glutes as you push your feet toward the sky. Your quadriceps should lift off the floor. 
• Pause at the top before slowly lowering back down to the starting position. 
• Perform 12-15 repetitions.  

‍

3. Side Balance Leg Circles (gluteus minimus and medius)  

‍

• Place your hand on the floor, directly under your shoulder.
• Place your bottom knee under your hip.
• Lift your top leg and line your foot up with your top hip.
• While moving from the hip, draw ten small circles in one direction
• Reverse the circle for another ten repetitions.
• Switch sides and complete another set with the other leg.  

‍

4. Glute Bridge With Band (gluteus maximus)  

‍

• Place a mini band around your calves. 
• Lie on your back and lift your hips into a bridge position. 
• While keeping tension on the band, tap your hips down to the floor and then lift back up.
• Keep a straight spine and move primarily from the hips. 
• Perform 15-20 repetitions.  

‍

5. Seated Mini-band Hip Abduction (gluteus minimus and medius)  

‍

• Place the band around your calves and sit down with your knees bent and feet on the floor. 
• Position your hands on the floor slightly behind you. 
• Keep a straight back and press your legs to the sides, externally rotating the hips.
• Maintain control as the legs come back together.
• Repeat 12-15 repetitions.  

‍

6. Elevated Plank With Leg Lift (gluteus maximus)  

‍

• Place the band around the calves.
• Rest your hands on a bench/step, directly under your shoulders.
• While maintaining a plank position, squeeze your glutes as you lift each leg.
• Complete 12-15 repetitions with each leg.  

‍

7. Side-Lying Leg Lifts  

This move is a two-for-one: You’ll also work your glute minimus. Start with just your body 

weight. You can work up to using ankle weights as you get stronger.

‍

• Lie on your right side with your legs stacked and straight. 
• Keeping your left leg straight, lift it toward the ceiling. 
• Lower your left leg down slowly and repeat for your desired reps. 
• Repeat on the other side.  

‍

8. Standing Hip Abduction  

Hip abduction means moving your hips away from each other, and that’s one of the primary responsibilities of the glute med. Looping a mini resistance band around your ankles can make this move even more challenging for that muscle. 

‍

• Start standing with your feet together and your hands on your hips, core engaged. 
• Shift your weight onto your right foot. Squeeze your left glute to lift your left foot up and out to the side, keeping your torso upright. 
• Bring your left foot back to the center, but don’t let it touch the ground. 
• Repeat for your desired number of reps, then switch sides.  

‍

9. Fire Hydrants  

While you work your glutes with this move, you’ll also challenge your core and shoulders to stabilize you.  

‍

• Start on all fours, palms planted below shoulders and knees below hips. Keep your spine neutral and your core engaged. 
• Keep your right knee bent as you lift your right leg out to the side from the hip. Lift until your knee is at hip height and pause there briefly. 
• Lower your right leg to the starting position. 
• Repeat for your desired number of reps, then switch sides.  

‍

10. Hip Thrusts  

Traditionally, as a barbell exercise, the hip thrust can also work with dumbbells or a heavy kettlebell carefully positioned on your hips. According to the NASM, you’ll get a bigger range of motion if you prop your shoulders up on a bench or box for this glute exercise.

• Start with your back and shoulders up against a bench or box, your knees bent, and your feet flat on the floor.
• Position a barbell above your hips or place a dumbbell on each hip bone. Gently hold the weight in place. 
• Press through your feet to lift your hips until your body forms a straight line between your knees, hips, and shoulders.
• Slowly lower your hips back down to the floor.
• Repeat for your desired number of reps.  

‍

11. Donkey Kicks  

According to the ACE, donkey kicks work your core while strengthening your glute muscles, like fire hydrants.  

‍

• Start on all fours, palms planted below shoulders and knees below hips. Keep your spine neutral and your core engaged. 
• Keep your right knee bent as you kick your right foot up. Imagine pressing the sole of your foot toward the sky. Lift until your knee is at hip height and pause there briefly.
• Lower your right leg to the starting position.
• Repeat for your desired number of reps, then switch sides.  

‍

12. Single-Leg Glute Bridge  

Doing a glute bridge on just one leg at a time works your gluteus medius more than a standard bridge, according to a 2020 International Journal of Sports Physical Therapy review.  

‍

• Lie on your back with your knees bent and your feet on the floor.
• Engage your core and extend your left leg toward the ceiling directly above your left hip.
• Tuck your hips slightly and shift your weight into your right foot.
• Press through your right foot to lift your hips off the ground. Lift until your body forms a diagonal line between your right knee, hips, and shoulders. Pause briefly here.
• Slowly lower your hips to the floor.
• Continue for your desired reps, then repeat on the other side.  

‍

13. Lateral Banded Walks  

How to do it:

‍

• Slide a small loop resistance band around your ankles.
• Stand upright with good posture.
• Place your hands on your hips.   
• Your feet should be at least hip-width apart. Check to make sure the resistance band is tense. If it is slack, swap it out for one with more resistance or gradually increase the distance between your legs. 
• Keep your core tight, glutes engaged, back straight, and chest up. With your right foot, take a large lateral step to the right.  
• Take a small step with your left foot to the right. There should be enough distance between your two legs to maintain tension on the band.  
• Repeat this process. Continue taking small shuffle steps to the right. Allow for a slight bend in your knees.  
• Take 20 to 30 steps to the right before repeating the same process on the left side. 
    Complete three sets.  

‍

14. Frog Bridges  

You may turn to a glute bridge as a go-to bodyweight exercise on your lower body days. And while this movement is useful for supporting the gluteus maximus, it doesn’t target the gluteus medius. However, this variation of the exercise does just that. 

How to do it:  

‍

• Lie on your back with your knees bent. Place your feet flat on the floor. Cross your arms over your chest.  
• Drop your knees out to the sides and position the soles of your feet together. Your legs should be in a butterfly stretch position.  
• Squeeze your glutes and lift your hips off of the floor. Your butt should be in line with your knees and your shoulder blades.  
• For a modified version, place your elbows alongside your body for added support.  
• Pause and squeeze your glutes in the lifted position for 3 to 5 seconds.  
• Slowly lower your glute.  

‍

15. Lateral Lunges  

This exercise strengthens the gluteus medius muscle and also works the adapters in your inner thighs, quads, and core. 

How to do it:  

‍

• Stand with your hands at your sides and your feet hip-width apart. For an added challenge, hold a dumbbell at your right shoulder.  
• Step your right leg out to the right. Shift your weight toward your right side as you bend the right knee and drop into a side lunge. Keep your left leg straight.
• When your right knee is bent to 90 degrees or more, press through your right foot to return to the starting position.
• Complete 10 reps.
• Switch sides and repeat.  

‍

16. Single-Leg Balance  

This movement may seem simple, but it can be beneficial for strengthening the gluteus medius, particularly for runners, hikers, and cyclists. 
   

How to do it:  

‍

• Stand on one leg with a slight bend in your standing leg.  
• Hold this position for 30 to 60 seconds.
• Close your eyes to make it more challenging. 
• For added support, hold onto a wall.  

‍

17. Downward Facing Dog  

Downward Facing Dog is a popular yoga pose that stretches the glutes, hamstrings, and lower back. It involves the steps below: 

• Start on the hands and knees in a tabletop position.  
• Slowly lift the knees away from the floor, extending the tailbone away from the ground
• Keep a slight bend in the knees. 
• Press the thighs back and gently push the heels as close to the floor as possible while straightening the knees. There should be a stretch, but it should not be painful.  

‍

18. Knee to Chest  

Knee-to-chest stretches work the glutes:  

‍

• Lie flat on the back with the knees bent and the feet flat on the floor. 
• Bring one knee into the hands, and gently pull it toward the chest.  
• Hold the knee in position, then slowly extend the other leg.  
• Relax, then repeat on the other side.  

‍

19. Seated Twist  

The seated twist stretches the spine, lower back, and glutes. To perform a seated twist:  

‍

• Sit with the legs straight out in front.  
• Bend the left knee and cross it over the right thigh, placing the foot flat on the ground.
• The left ankle should sit alongside the right glute.    
• Place the elbow of the right arm on the outside of the left thigh and gently twist the upper body to the left as though looking over the shoulder.  
• Return to the starting position and then repeat on the other side.  

‍

8 Simple Glute Stretches to Do Every Single Day

1. Seated Piriformis Stretch

The seated piriformis stretch targets the piriformis muscle, a deep glute muscle that can get 

notoriously tight. To do this stretch:

‍

• Sit on the floor with both legs extended straight in front of you. 
• Bring your right leg toward you and cross over your left leg, placing your right foot flat on the floor beside your left knee. 
• Place your left elbow outside your right knee and gently twist your upper body to the right. 
• Hold this position for 20 to 30 seconds, breathing deeply, then repeat on the other side. If you have knee issues, be cautious about how much pressure you place on your knee with the opposite elbow. 
• Sit up tall throughout the stretch, keeping your chest and shoulders lifted. 

‍

2. Pigeon Pose

The pigeon pose is a popular yoga posture that deeply stretches the glutes and hip flexors. To do this stretch:

‍

• Start on all fours. 
• Bring your right knee forward by placing it behind your right wrist and laying the outside of your right shin perpendicularly in front of you. 
• Extend your left leg straight behind you. 
• Aim to keep your hips squared as much as possible.
• If your flexibility allows, lower your upper body toward the ground to deepen the stretch. Don't force it if not. 
• Hold here for 20 to 30 seconds, then repeat on the other side. 

‍

3. Standing Figure-Four Stretch

The standing figure-four stretch is one of the best glute stretches for your gluteus maximus and medius muscles. 

How to do it correctly: 

‍

• Stand tall with your feet flat. 
• Cross your right ankle over your left knee, forming a figure-four shape. 
• Gently hinge forward, sending your hips backward, keeping your back straight until you feel a stretch in your right glute. 
• Hold for 20 to 30 seconds, then switch sides. 
• If you have trouble balancing during this stretch, hold onto a chair back, railing, or wall. 

‍

4. Lying Figure-Four Stretch

A great alternative is a lying figure-four stretch if either pigeon pose or standing figure-four feels too challenging. To do this stretch:

‍

• Lie on your back
• Cross your right ankle over your left knee
• Gently pull your left knee toward your chest. This should create a stretch in the right glute. 
• Hold for 20 to 30 seconds, then switch sides. 

‍

5. Seated Figure-Four Stretch

Another variation of the figure-four stretch is to create the same position and stretch while seated. To do this stretch:

‍

• Sit on a chair (where you can reach the floor with your feet). 
• Cross your right ankle over your left knee and gently press on your right knee while keeping your spine straight for 20 to 30 seconds or until you feel a stretch in the glute of the raised leg. 
• Hinge forward slightly at the hips for an even deeper glute stretch, keeping your back straight. 
• Repeat on the other side. 

‍

6. High Kick

If you’re a fan of kickboxing, you’ve probably done a high kick, or at least seen one before. High kicks are one of the most dynamic glute stretches. To do this stretch:

‍

• Stand tall and lift your arms straight out in front of your body at shoulder height. 
• Take a step forward with one foot
• draw the opposite/back leg upward in a controlled
• arcing motion toward your hands as you take the next step
• Finish with a gentle and controlled motion to allow the lifted foot and leg to return to a starting position just behind your body. 
• Repeat on the opposite side and alternate legs several times. 
• Hamstring flexibility can limit how high you lift your leg. 
• You do not have to touch your hands or even go parallel to get the benefits of this stretch. 

‍

7. Dynamic Glute Stretch in 90-90

This one is really good because it’s a two-for-one special. This stretch works the front hip in an external rotation position and the back hip into an internally rotated position, increasing strength in both areas. To do this stretch:

‍

• Sit on a mat and bend one leg in front of your body, so your hip is rotated out and your leg forms a 90-degree angle. 
• With your other leg, rotate your hip inward and bend your knee, forming a 90-degree angle with your legs. 
• To do it dynamically, move rather than hold the stretch. 
• Place your hands on either side of the front leg. 
• If your left leg is forward, you will have your right hand inside your left leg. 
• The left hand will be on the outside of your left thigh
• Softly bend through the elbows. 
• Hinge forward and feel the stretch. 
• Repeat this for 2 to 3 rounds of about ten reps. 

‍

8. Lying Knee to Chest

This is a great gentle stretch at the end of the day. It allows the spine to be supported against the ground and the glutes to stretch out in a very supported, relaxed position. To do this stretch:

‍

• Lie down and grab the back of one leg, for example, the right side. 
• Bring that knee you’re holding to your chest and hold for about 30 seconds. 
• Repeat on the other leg and do two to three reps for each side.

‍

Related Reading

‍

• Gowod Vs Pliability
• Tennis Mobility Exercises
• Weighted Mobility Exercises
• Cervical Mobility Exercises
  
• Resistance Band Mobility Exercises
• Rib Mobility Exercises
  
• Best Yoga App
• Free Apps For Stretching And Flexibility
• Mobility Apps
• Stretching Apps
• Chest Mobility Exercises
• Glute Stretches
• Gluteus Medius Stretch
  
• Glute Stretch
  
• Cervical Radiculopathy Exercises

Improve Your Flexibility with Our Mobility App Today | Get 7 Days for Free on Any Platform

Pliability offers a fresh take on yoga tailored for performance-oriented individuals and athletes. Our app features a vast library of high-quality videos designed to:

‍

• Improve flexibility
• Aid recovery
• Reduce pain
• Enhance range of motion

‍

Personalized Mobility Programs for Optimal Health

Pliability provides daily-updated custom mobility programs for those interested in optimizing their health and fitness. It also includes a unique body-scanning feature to pinpoint mobility issues. If you're feeling limited by pain or your ability to move, Pliability aims to complement your fitness routine and help you move better. 

Sign up today for seven days free on iPhone, iPad, Android, or our website to use our mobility app to improve flexibility, aid recovery, reduce pain, and enhance range of motion.