25 Best Glute Stretch Exercises for Improved Flexibility & Mobility

Everyday activities—like walking upstairs, getting up from a chair, or playing with the kids—can feel daunting when dealing with tight glutes. Not only do stiff or sore glutes restrict movement and make it difficult to perform Mobility Exercises, but they can also lead to injury and pain. Fortunately, glute stretches can relieve tension in the glutes, improve mobility, and help you move quickly. In this article, we’ll explore the benefits of glute stretches and show you how to get started to help you reach your goals. 

To help you on your journey, Pliability’s mobility app offers a range of resources to help you improve your flexibility and relieve tightness in the glutes. With easy-to-follow guided routines targeting the glutes and surrounding muscles, you’ll feel more comfortable and move better quickly. 

Why Do Your Glutes Feel Tight?

Often referred to as your body's powerhouses, your glutes (a.k.a. the muscles that make up your booty) help you do everything from strolling around to squats. But thanks to desk jobs and endurance sports, tight glutes are common. “An imbalance of activity—either too much or too little—usually causes tight glutes,” explains Equinox trainer Sylvia Nasser, CPT. 

If you need a quick anatomy refresher, your glutes are made up of three major muscles:

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• Gluteus maximus
• Gluteus medius
• Gluteus minimus 

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“Each plays a slightly different role at the hip joint, but largely they stabilize your pelvis to keep you upright and contribute to your ability to stand, walk, run and jump,” explains Jesse Sattler, DPT, CSCS, clinical director of Precision Sports Performance. 

What's Causing Your Glute Tightness?

Whether you sit all day or log endless miles on the bike or tread, your glutes often pay the price. “Tight glutes not only make the butt feel sore, but can also cause pain in the lower back, hamstrings, and pelvis, create instability, compromise performance, limit range of motion, force other muscle groups to overcompensate, and increase risk of injury,” Nasser says. 

What Can I Do About It?

If you want to work hard and play in the gym or out on the road, you must take the time to show your glutes some love. Here, trainers and physical therapists who know the booty best share their go-to glute stretches for keeping your bum muscles long and strong. Stretching should be part of your warm-up and cool-down routines, but you can also benefit from busting out these glute stretches before bed or when you wake up in the morning.

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

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25 Best Glute Stretch Exercises for Flexibility & Mobility

1. Foam Rolling

Foam rolling is often an essential part of muscle recovery. Still, it can also help to warm up your glutes before exercise by increasing blood flow to the area and loosening the connective tissue around the muscles to enable smooth movement.

How to do it:

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• Position the foam roller horizontally behind you. Carefully sit on the foam roller and place both hands on the floor behind you.
• Lift and turn out your right leg so your ankle rests on your left leg just above your knee, as shown. Gently tilt your hips to the right to allow the foam roller to press into your right glute.
• Slowly roll the foam roller along the length of your glute. If you reach a point of tenderness, pause and hold that position until the pressure/discomfort is significantly reduced. If you prefer, you can perform small strokes over tight areas.
• Continue to roll down the length of your glute, giving extra attention to any tight spots as needed.
• Repeat on your left side.

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2. Leg Swings

These warm up your glutes and hips, and you can do them before a workout or to warm up the muscles for deep stretching.

How to do it:

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• With your left hand resting on the back of a chair, stand with your feet hip-width apart.
• While keeping your left foot firmly on the floor and your right leg straight, swing your right leg from side to side in front of your body, keeping your torso upright.
• Continue swinging the leg backward and forward before switching sides.
• You can also perform these with your leg swinging forward and back rather than side to side.

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3. Lateral Walk

This exercise fully engages your glutes and hips, strengthening the major muscles in your hips, thighs, and legs. Lateral walks can help improve your stability and prevent injury.

How to do it:

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• With a resistance band looped around your ankles, stand with your feet hip-width apart.
• Keep your knees in line with your toes and stand upright. This is your starting position.
• Keep your right foot on the floor, and step your left foot outwards so your feet are slightly wider than hip-width apart. Keeping your left foot on the floor, step your right foot inwards to return to the starting position—like a crab!
• Repeat, ensuring you complete the same number of repetitions on each side.

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4. Single-Leg Romanian Deadlift & Knee Hug

The single-leg Romanian deadlift strengthens the muscles used for balance, including your glutes. Being a unilateral exercise, it can help improve any muscle imbalances between your legs.

How to do it:

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• With your left foot firmly on the floor, lift your right foot off the floor and draw your right knee into your chest. This is your starting position.
• Bend your left knee slightly, and without changing the angle of your left knee, hinge forward from your hips until your torso is parallel to the floor, extending your right leg behind you. At the same time, extend your arms towards the floor. Keep your hips level, your chest proud, and your head in line with your spine. You should feel tension in your left hamstring (back of your leg).
• Push through your left heel. Use your glute and hamstring to extend your hips and draw your right knee into a hug to return to the starting position.
• Repeat, ensuring you complete the same number of repetitions on each side.
  
  

Once comfortable with this exercise, you might progress to the Romanian kettlebell deadlift. 

5. Glute Bridge

The glute bridge exercise benefits many additional muscles, including the hamstrings, lower back, and abs. You can pose using your body weight or place a looped resistance band above your knees to increase the intensity.

How to do it:

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• Start by lying flat on your back on a yoga mat. Bend your knees and position your feet firmly on the mat, hip-width apart. Keep your spine neutral and allow your arms to rest by your sides on the mat. This is your starting position.
• Press your heels into the mat and squeeze your glutes to raise your pelvis off the floor until your body forms one straight line from chin to knee, resting on your shoulders.
• Lower your pelvis to return to the starting position. Repeat.

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6. Seated Hip Abduction

Your hip abductors work alongside your glutes to assist with standing, walking, and rotating your leg. When you work your glutes, your abductors must also be active and stabilize your hips. 

How to do it:

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• With a resistance band looped around your lower thighs, sit on a bench with your feet on the floor, slightly closer than hip-width apart. Lean back and place your hands on the bench behind you. This is your starting position.
• Using the muscles in your glutes and hips, you should separate your knees and feet until they are slightly further apart than shoulder-width apart.
• Draw your knees and feet inwards to return to the starting position.

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7. Half Pigeon

This pose stretches your hip rotators, hip flexors, and glutes.

How to do it:

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• Place both hands on the floor, slightly further than shoulder-width apart, with both legs together behind you, resting on the balls of your feet.
• Release your left leg, bend your knee, and place it behind and to the left of your left wrist.
• Rest your left shin on the mat, keeping your foot flexed. At the same time, place your right knee on the mat, untuck your toes, and lower your hips towards the floor. Maintain an upright position.
• Hold this position for 30 seconds (or five slow breaths). Each time you exhale, try to sink further into your hips to increase the stretch if you feel comfortable, keeping your hips level.
• Repeat this stretch on the other side.

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8. Standing Glute Stretch

This stretch targets the largest glute muscle.

How to do it:

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• Stand with your feet shoulder-width apart.
• Lift and turn out your left leg. Rest the outside of your left ankle just above your right knee.
• Bend your right knee so you are in a single-leg squat position and gently push down on your left knee using your left elbow if it feels comfortable.
• Hold this position for 30 seconds (or five slow breaths), breathing deeply throughout.
• Repeat this stretch on the other side.
  
  

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If you’re struggling to balance, try focusing on a spot directly in front of you or holding onto a chair or bench for support. You can also find a bench or ledge at hip height to rest your leg while performing the stretch.

The seated version of this standing glute stretch involves placing your left ankle on your right knee and leaning forward through your chest.

9. Supine Glute Stretch 

This stretch helps improve your hip flexibility by stretching your glutes.

How to do it:

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• Start lying flat on your back on a yoga mat. Bend your knees and position your feet firmly on the mat, hip-width apart, with your spine in a neutral position.
• Release and turn out your right leg so your ankle rests on your left leg, just above your knee.
• Draw your left knee towards your torso, resting both hands on the back of your left thigh.
• Hold this position for 30 seconds (or five slow breaths), breathing deeply throughout.
• Each time you exhale, draw your knee into your chest and press your right elbow into your right knee to increase the stretch if it feels comfortable. Keep your spine in a neutral position and your tailbone on the floor.
• Repeat this stretch on the other side.

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10. Seated Glute Stretch

Like the previous stretch, this stretch helps improve flexibility and release tension in your glute muscles.

How to do it:

‍

• Begin seated on a yoga mat with your feet planted on the mat. Press your hands and feet into the floor to elevate your hips, then lift your right leg and turn out your right knee to place your ankle on your left leg just above your knee.
• Slowly lower your hips to return to a seated position.
• Hold this position for 30 seconds (or five slow breaths), breathing deeply throughout.
• Repeat this stretch on the other side.

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11. Seated Twist

The seated twist stretches your hip rotators and glute muscles.

How to do it:

‍

• Begin seated on a yoga mat with your legs extended in front of you and your feet flexed. Lift your left leg and place your foot on the mat outside your right knee.
• Wrap your right arm around your left knee and place your left hand on the mat behind your hip, gently pulling your knee towards your chest.
• Hold this position for 30 seconds (or five slow breaths), breathing deeply throughout.
• Repeat this stretch on the other side.

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12. Stacked Leg Glute Stretch

“This stretch can be trickier for stiffer runners to get into, but once you’re in the pose, it deeply stretches the hips, glutes, and your kinetic chain all the way down to your ankles,” says Watson. “Gradually deepening the stretch with each exhale will improve your results.”

How to do it:

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• Sit with your legs bent in front of you.
• Fold one leg, sliding the foot under the opposite knee toward the hip.
• Fold the other leg in the opposite direction, stacking it on the first leg.
• Relax both legs and fold the torso to deepen the stretch if possible.
• Hold for 20-30 seconds.
• Slowly unfold the legs.
• Repeat with the opposite leg on top.

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13. Standing Figure-Four Stretch

“The standing figure-four stretch targets the glutes and piriformis, just as the seated version of the stretch does,” says Watson. “But the ‘standing’ element means you’re also focusing on balance and stability throughout your grounded leg, helping to strengthen your core.” (I can also modify the move by sitting seated.)

How to do it:

‍

• From a standing position, bend your knees slightly.
• Cross your right ankle over your left knee. Press your right ankle into your left leg.
• Keeping a neutral spine, send your hips back to fold your upper body forward to deepen the stretch.
• Hold the stretch for 20-30 seconds.
• Slowly release.
• Repeat on the other side.

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14. Lying Figure-Four Stretch

“This is a lying-down version of the figure-four stretch, and provides a great stretch for the gluteus maximus and hip flexors,” says Watson. “It’s especially great for less flexible runners—given I am on my back, it’s easier to initiate and I can deepen the stretch according to my level of flexibility.”

How to do it:

‍

• Lie face up with your knees bent, then cross your right ankle over your left knee.
• Lace your fingers behind the left hamstring, then gently pull the left leg toward you to activate the stretch on the right side.
• Hold the stretch for 20-30 seconds, keeping your upper body flat against the floor.
• Relax, then switch sides.

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15. 90/90 Stretch 

This move stretches out the glutes, especially as you lean toward the front leg, and helps improve hip mobility.

How to do it:

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• Sit with your right leg in front, knee bent 90 degrees, shin on the floor and parallel to the torso, and your left leg to the side, knee bent 90 degrees, with shin on the floor and perpendicular to the torso.
• Sit tall, then walk your hands forward in front of your right shin, keeping your back flat and folding at the waist.
• Hold for 20-30 seconds.
• Then, repeat on the opposite side.

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16. Supine Spinal Twist

This move is an excellent stretch for after a run, strength workout, or before bed. It helps me feel relaxed while stretching out the glutes and lower back. Straighten the top leg to deepen the stretch, and breathe deeply through the move.

How to do it:

‍

• Lie face up with your legs extended.
• Pull your right knee into your chest, grabbing it with both hands.
• Take your knee across your body toward your left side. Aim to keep your right shoulder on the floor, your right arm coming out to a T, and your left hand guiding the knee to deepen the stretch.
• Hold for 20-30 seconds.
• Then repeat on your left leg.

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17. Seated Twist

This deep floor stretch helps loosen the outer glutes, hip rotators, and lower back. You can also adapt the depth of the stretch depending on how your muscles feel.

How to do it:

‍

• Sit on the floor with both legs extended out in front of you.
• Keep your right leg on the floor and bend your left leg at the knee until it meets your chest.
• Keep your back straight and cross your left foot over the left leg, hugging your left knee to your chest with both hands.
• Progress by placing your left arm behind me with your palm facing outward.
• Twist your body toward the left arm, position your right arm over the left knee with your palm facing outward, and pull the knee to increase the stretch.
• Maintain this position for up to 30 seconds if your muscles feel comfortable.

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Pro tip: Depending on how practiced and easy you find the movement, you can twist slightly or deeply. Listen to your body.

18. Downward-Facing Dog

Downward-facing dog (aka Adho Mukha Svanasana) is a foundational and traditional yoga pose. It’s popular because it loosens and stretches many muscles, including your leg muscles, glutes, and upper body, while simultaneously strengthening your arms and legs.

How to do it:

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• Start in a plank position on the floor.
• Place your hands shoulder-width apart, with your shoulders directly above your wrists.
• Ensure your hips are above or slightly in front of your knees.
• Tuck your toes under.
• Lift your knees and straighten your legs so your body resembles an upside-down “V” shape.
• Extend and lengthen your back while pressing through the palms of your hands and the balls of your feet.
• Hold the position for 20 to 30 seconds while remembering to breathe.
• Release and bring your knees to the floor.
  
  

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Pro tip: Don’t worry if you can’t touch your heels to the floor or if your legs or arms have trouble supporting you when you first attempt this pose. Consistent practice can help you improve.

19. Knee to the Opposite Shoulder

Also called the piriformis stretch, this exercise allows you to loosen the—you guessed it— piriformis muscle. If you experience sciatica, it’s a great option to release tension while also loosening your glute muscles.

How to do it:

‍

• Lie on your back with your legs outstretched.
• Pull your left knee toward your right shoulder and cross your left foot over your right knee.
• Hold this position where comfortable and maintain it for 20 to 30 seconds.
• Gently release the leg and return to the starting position.
• Repeat with the opposite leg.
  
  

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Pro tip: Only bring your knee up when it’s comfy. Do not force any movement that feels too much.

20. Standing Hamstring Stretch

This stretch is a fab warm-up before a workout or while you’re cooling down afterward. It helps loosen your hamstrings, glutes, and hip flexors.

How to do it:

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• Stand up straight, extending your spine and keeping your feet hip-width apart.
• Take your left foot forward and place your heel onto the floor at a 45-degree angle from your shin.
• Exhale and lean forward.
• Feel the stretch through your hamstrings and glutes.
• Reach for the raised toes and hold them with your left hand while keeping your back straight and shoulders back.
• Hold for 20 seconds and switch legs.
• Repeat the movement, bringing the stretch slightly deeper each time. Aim for 10 to 20 reps.
  
  

Pro tip: If you can’t hold your toes, just reach as far as you find comfortable.

21. Alternating Single-Leg Romanian Deadlift (Without Weights)

If you need a new pre-workout move to add to your routine or want a release after a few hours of desk work, this deadlift-inspired strengthening move is the jam.

How to do it:

‍

• Stand up and extend your spine while keeping your feet hip-width apart and knees slightly bent. Place your arms at your sides.
• Shift your weight onto your right leg so your left leg is ready for movement.
• Hinge at the waist, bringing your upper body forward and parallel to the floor. At the same time, extend your left leg straight behind you and reach for the floor with your left hand.
• Return to the starting position and switch sides.
• Repeat for 10 to 15 reps per side.
  
  

Pro tip: Keeping your spine neutral and your hips aligned is key to success with this move. This allows your glutes to lengthen and contract as they support the upper body and movement.

22. Glute Bridge

With this move, you can activate and strengthen your glutes. It’s a strengthening move that engages the glutes while easing tightness. Plus, I’ll stretch out your hip flexors and quads as you lift.

How to do it:

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• Lie on the floor on your back.
• Bend both knees, keeping your feet flat on the ground.
• Cross your arms.
• Tilt your pelvis up and flatten your lower back.
• Press your heels into the floor.
• Lift your hips upward and engage your glutes.
• Lower down and repeat 10 to 12 times.
  

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Pro tip: Use this bridge to warm up before a workout or to activate sleepy glutes from sitting at your desk all day.

23. Runner’s Stretch

Despite its name, you don’t have to be a runner to gain the benefits of this stretch, which helps you stretch your glutes and hamstrings and improve your balance.

How to do it:

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• Start on all fours.
• Step your right leg forward into a lunge position.
• Maintain a 90-degree angle at your knee.
• Hold this position for 30 seconds, or bring your upper body upright for additional intensity and balance.

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24. 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, Lohre says.

How to do it:

‍

• Stand tall and lift your arms straight out in front of your body at shoulder height.
• Take a step forward with one foot. As you take the next step, draw the opposite/back leg upward in a controlled, arcing motion towards your hands.
• Finish with a gentle and controlled motion to allow the lifted foot and leg to return to a start position just behind your body.
• Repeat on the opposite side and alternate legs several times.
  
  

“Hamstring flexibility can limit how high I lift my leg,” Lohre says. “I do not have to touch my hands or even go parallel to still get the benefits of this stretch.”

25. Sphinx Pose

Sitting keeps your back in flexion (bent forward), so it’s essential to move it the opposite way, into extension, Yuen says. Sphinx pose is a gentle way to do this. It also relaxes and opens up your hip flexors.

How to do it:

‍

• Lie on your stomach with your legs straight out behind you.
• Place your elbows under your shoulders and forearms on the floor as you lift your chest off the floor.
• Press your hips and thighs into the floor, and think about lengthening your spine while keeping your shoulders relaxed.
• Sit up just enough to feel a nice stretch in your lower back. Don’t hyperextend, and stop immediately if you start to feel any discomfort or pain.
• Hold for 30 to 60 seconds.

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Beyond Flexibility: The Pliability Advantage

Pliability offers a fresh take on yoga tailored for performance-oriented individuals and athletes. 

Key features include:

‍

• A vast library of high-quality videos designed to improve flexibility, aid recovery, reduce pain, and enhance range of motion.
• Daily updated custom mobility programs for optimizing their health and fitness.
• A unique body-scanning feature to pinpoint mobility issues

‍

Whether you're limited by pain or movement restrictions, Pliability complements your fitness routine and helps you move better. 

Sign up today for a 7-day free trial on iPhone, iPad, Android, or via our website to improve flexibility, aid recovery, reduce pain, and enhance range of motion with our mobility app. 

7 Compelling Reasons to Embrace Glute Stretches

1. Flexibility: The Gateway to Healthier Movement Patterns

Stretching the glute muscles can significantly bolster flexibility and range of motion. The glutes sit deep in the hips, and flexible glutes can help reduce stiffness and improve the overall function of the hip joints. This can lead to better movement patterns and decreased injury risk.  

2. Daily Activities and Sports Performance

Improved flexibility and range of motion in the glutes can profoundly impact an individual’s daily life and sports performance. For athletes, flexibility in this area enhances the ability to perform explosive movements, such as sprinting and jumping, with greater efficiency and less risk of injury. 

A study published in the Journal of Sports Medicine found that athletes who included glute stretching in their warm-up routines experienced a 15% improvement in their sprint times. This statistic underscores the importance of flexibility in the gluteal muscles for optimal athletic performance.  

3. Enhanced Athletic Performance

The Role of Glutes in Sports and Exercise The gluteal muscles are fundamentally involved in the power generation and stabilization required for various sports and exercises. "The strength and flexibility of the glute muscles are directly correlated with an individual's ability to perform at a higher level in sports," states Dr. Mark Thompson, a sports medicine specialist. 

Activities that involve running, jumping, or changing direction quickly rely heavily on the gluteal muscles.  

4. Improvements in Speed, Strength, and Endurance

By stretching the glute muscles, individuals can see notable speed, strength, and endurance improvements. This is due to the increased range of motion and reduced muscle stiffness, allowing more efficient movement patterns. Dr. Thompson adds, "Regular glute stretching can lead to significant enhancements in performance metrics across a range of sports."  

5. Reduction in Lower Back Pain

Tight gluteal muscles can contribute significantly to lower back pain, a common complaint among the general population. The glutes and the lower back are part of a kinetic chain, where dysfunction in one area can lead to issues in another. 

Dr. Lisa Huang, a rehabilitation medicine specialist, explains, "Tight glutes can cause an anterior pelvic tilt, leading to increased strain on the lower back. Stretching these muscles can help alleviate this strain."

6. Improved Posture

Glute strength and flexibility are fundamental to maintaining good posture. Weak or tight gluteal muscles can contribute to postural imbalances, such as anterior pelvic tilt, leading to an exaggerated lumbar curve and poor posture. 

Dr. Sarah Bennett, a physiotherapist specializing in musculoskeletal health, states, "Strengthening and stretching the glute muscles are crucial steps in correcting postural imbalances and ensuring spinal alignment."  

7. Injury Prevention

Tight or weak glutes are a common cause of injuries in athletes and the general population. These conditions can alter lower limb mechanics and place excessive stress on other body parts, such as the knees and lower back, leading to overuse injuries. 

"The glutes play a pivotal role in lower body stability and movement. When they are not functioning optimally, it can lead to compensatory patterns that increase injury risk," explains Dr. James Peterson, an expert in sports injuries.

Related Reading

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• Golf Mobility Exercises
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• 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

‍

How to Make Glute Stretches Easier or More Challenging

Straps: Yoga Straps Can Help You Get Deeper Into Glute Stretches

Yoga straps can either deepen a glute stretch or assist you in working up to a full stretch, depending on how you use them. For example, to deepen the pretzel stretch, wrap your yoga strap around the thigh of your foot on the ground and pull it toward your chest. This will assist in lifting this leg close to your chest, deepening the glute stretch felt in the opposite leg. 

Foam Roller: Give Your Glutes a Deep Tissue Massage

Foam rolling is a way to give yourself a deep tissue massage at home. If stretching isn't getting deep enough into your glute muscles to loosen a spot of tension, try adding a foam roller to your routine. Begin sitting on your foam roller, knees bent with one leg crossed over the other (in a similar position as the pretzel stretch). Shift your weight onto the glute of your crossed leg and slowly roll back and forth, hovering over any tense areas. Switch legs and roll your other glute.

Lacrosse Ball: Target Tightness for a Specific Approach

Lacrosse balls, or massage balls as they're sometimes called, offer similar benefits to foam rollers, but their smaller size makes it a little easier to isolate tense areas. Try this easy glute massage using a lacrosse ball: Place a lacrosse ball against a wall. Place your glute on the other side and gently roll your glute in circles, pausing for 20 to 30 seconds on any tight areas. Switch sides and repeat.

When is the Best Time To Do Glute Stretches?

Want to get the most out of your glute stretches? The timing of your stretching routine matters. You want to limber up your glutes before working out, enabling more fluid, natural movement throughout your training session. 

You should also stretch out your glutes after training. This will help drain away lactic acid (which leads to sore, stiff muscles), increase muscle fiber growth, and accelerate recovery. Of course, you should also consider incorporating a few stretching sessions into your day, especially if you spend many hours (6+) sitting down. Make sure to fit glute stretches into these sessions to combat the stiffness and inflexibility that result from long hours sitting on a chair. 

Warm Up Before Stretching Your Glutes 

When performing stretches, remember a few things to stay safe and injury-free. First and foremost, it is critical to warm up before stretching. Walking short or performing light calisthenics is a simple way to accomplish this. This will help increase your heart rate while loosening your muscles, making them more pliable for stretching. 

Breathe Deeply as You Stretch Your Glutes

Second, remember to breathe! Many people hold their breath while stretching, leading to lightheadedness or dizziness. Instead, focus on taking deep, slow breaths as you stretch. 

Don’t Force Any Glute Stretches 

Don’t force any stretches beyond your comfort level if a particular stretch is causing you pain; back off and try something else.

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‍

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. 

Key features include:

‍

• A vast library of high-quality videos designed to improve flexibility, aid recovery, reduce pain, and enhance range of motion.
• Daily updated custom mobility programs for optimizing their health and fitness.
• A unique body-scanning feature to pinpoint mobility issues

‍

Whether you're limited by pain or movement restrictions, Pliability complements your fitness routine and helps you move better. 

Sign up today for a 7-day free trial on iPhone, iPad, Android, or via our website to improve flexibility, aid recovery, reduce pain, and enhance range of motion with our mobility app. 

Why Is Glute Mobility Important?

Improving glute mobility can help you, whether an athlete is looking to optimize performance or just wanting to move better. The glutes are key players in athletic movements such as:

‍

• Running
• Jumping
• Cutting

‍

Improving glute mobility can enhance overall performance and reduce the risk of injury. The glutes play a crucial role in stability and movement patterns. Improving their mobility can help with proper function and minimize excessive tightness that can lead to injuries and pain.