27 Best Glute Stretches To Boost Flexibility & Ease Tightness

Picture this: You’ve just settled onto the floor after a long day at the office (or a long day of parenting). You take a deep breath and stretch your legs, hoping to relieve some of the tension built up throughout the day. As you ease into a hamstring stretch, you suddenly feel a shooting pain in your glutes. If you’ve been there, you’re not alone. Muscles work together like a team, so when one part is tight or injured, it can throw the rest off balance and create discomfort and dysfunction in the body’s other muscles. In this case, the pain you’re feeling in your glutes could result from the tightness in the glute muscles.  Instead of aiming to stretch the hamstrings as you had planned, it would be more beneficial to target the glutes with glute stretches first and get to the root of the problem.  Glute stretches should be part of your routine if you’re looking to improve your mobility and get more comfortable in your daily activities or workouts. This article will explore the value of glute stretches, including how they can help reduce muscle tension, improve mobility, and enhance overall performance.

As you’ll see, Pliability’s mobility app offers a valuable solution to help you achieve your goals. Our easy-to-use app lets you access detailed, guided routines for glute stretches and other mobility exercises to help improve your comfort and performance.

What Are the Glutes?

You may have heard quite a lot about the glutes, but what exactly are they? The glutes are a set of muscles predominantly located in the buttock area. They include: 

Gluteus Maximus

The gluteus maximus is the largest of the three muscles and the body's most significant and heaviest muscle.  It makes up most of what you see in the buttocks and hip areas. It is very thick and is in the shape of a quadrangle. The gluteus maximus is an essential component of how you keep your upper body erect. It attaches itself to the following bones: 
‍

• Inner upper ilium
• Ilium crest
• Lower part of the crest
• Coccyx
  ‍
  

Functionally, the gluteus maximus extends and externally rotates the thigh. It has a remarkable ability to expand but only does so when needed. Usually, it will extend when someone rises from sitting, straightens from a bent position, or walks up an incline. It supports the pelvis and trunk.

Gluteus Medius 

The gluteus medius lays in between the gluteus maximus and the gluteus minimus. The gluteus maximus covers a third of it, and a layer of fascia (connective tissues) covers the other two-thirds. Such covers the gluteus minimus and is triangularly shaped. It originates at the hip bone and connects at the iliac crest, anterior iliac spine, and gluteal fascia. It also varies in thickness.

This muscle is the primary hip abductor. Hip abductors control motion and stabilize the pelvis and upper body to keep the trunk upright. Gluteus medius also helps with internal and lateral rotation, blood supply, and nerve regulation when the knee extends.

Gluteus Minimus

The gluteus minimus acts very similarly to the gluteus medius. In many of the same ways, it helps with:
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• Mobility
• Functionality
• Blood supply
• Innervation (nerve supply)
  ‍

It sits underneath the gluteus minimus and is primarily a hip stabilizer and abductor. Its blood supply function goes through the superior gluteal artery and gluteal nerve.

Any damage to this muscle will result in a sinking of the pelvis. This muscle is fan-shaped and is attached to the femur and thigh. Combined with other hip abductors, it helps keep the pelvis level as you walk. It also serves to rotate the thigh. 

What Happens To the Glutes?

All of the glute muscles work in tandem. If one component starts to tense up or does not function properly, the others will follow suit. Often, inactivity can impact the synergy between all of these muscles, leading to injuries.

The glutes attach to the thigh, which can lead to knee injuries. Because they connect to the trunk and back, this can lead to back, shoulder, and even neck injuries. It has been found that sitting for an extended period, in particular, can cause glute injuries.

Sitting shortens the deep and superficial hip flexors on top of the glutes, tightening the top layer and affecting the muscles underneath them. It also makes the pelvis rotate backward and disengages the glutes. 

It can compress the glute muscles, cutting off their oxygen supply. This affects the muscles significantly and can happen in very short amounts of time.

Why Do Your Glutes Feel Tight?

Prolonged sitting often causes tightness in the glutes. Your glute muscles shorten and tighten when you remain seated for extended periods. If you have a sedentary job, you may notice this feeling of soreness even if you don’t regularly exercise. 

Symptoms of Tight Glutes 

You may know what it feels like when your glutes are tight or have no idea what that sensation is like. “[Symptoms may include] persistent aches or tightness in the buttocks region, particularly during activities like walking, running or even sitting for extended periods of time,” Matty says. He says a lack of mobility and flexibility in your hips and lower back may also signal that your glutes need a stretch.

“A lot of the time you’ll also get tightness and discomfort on the outside of your quad, going up in my low back and hips—oftentimes from the front or back of the hips (i.e., the glutes or hip flexors),” Hannah adds.

Pliability: Your Path to Improved Mobility

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Related Reading

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• 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

When Should You Stretch Your Glutes?

Glute stretches can be done after a dynamic warmup before exercise. This may help circulate blood to these muscles and prepare them for movement and activity. It’s also important to stretch your glutes after you work out. This can help boost your flexibility, prevent stiffness, and improve your performance the next time you work out.

You can also stretch your glutes if they feel tight during prolonged periods of sitting, such as when you watch a lot of episodes of your favorite show or when you’re stuck at your desk for hours.

It’s safe to do glute stretches while seated in a chair. This is especially helpful if you:
‍

• Sit at a desk most of the day
• Are on a long flight or car trip
• Find it uncomfortable to sit on the floor

27 Best Glute Stretches to Do Daily

1. Seated Figure-Four Stretch

This stretch, also called seated pigeon pose, helps loosen your glutes and surrounding muscles. 

To Do This Stretch

‍

• Sit upright in a sturdy chair.
• Place your right ankle on your left thigh, just above your knee.
• Place your hands on your shins.
• Keeping your spine straight, lean slightly forward to deepen the stretch.
• Hold for 20–30 seconds.
• Return to the starting position. Repeat with the other leg.
  ‍
  

In addition to doing chair stretches you can stretch your glutes while sitting on the floor or standing.

2. Seated Glute Stretch

This simple stretch helps relieve tightness in your:
‍

• Glutes
• Hips
• Back
  ‍

Sit on a yoga block or folded towel if your hips need more support. 

To Do This Stretch

‍

• Sit on the floor and extend your legs in front of you.
• Keeping your back straight, lift your left leg and place your left ankle on your right knee.
• Lean slightly forward to deepen the stretch.
• Hold for 20 seconds
• Repeat on the other side. 

3. Downward-Facing Dog 

Downward-facing dog is a traditional yoga pose. It stretches many muscles, including:
‍

• Upper body muscles
• Hamstrings
• Calves
• Glutes

To Do This Stretch

‍

• Start in a pushup position, with hands shoulder-width apart and legs together. Straighten your body and engage your core.
• Move your hips back and up, forming an upside-down “V” with your body. 
• Slightly bend your knees and place your head between your shoulders, keeping it in line with your spine. 
• Reach your heels toward the floor, but keep them slightly raised.
• Hold for 20 seconds. 
• Return to the starting position. 
• You can place each hand on a yoga block for extra wrist support.
• Bend your knees if you need to. This may help straighten your back, ensuring your body stays in an upside-down “V” shape.

4. Pigeon Pose

Like a downward-facing dog, the pigeon pose is an essential yoga move. Practicing this pose can release tension in the:
‍

• Glutes
• Hips
• Back 

To Do This Stretch

‍

• Start on all fours.
• Move your right knee toward your right wrist, placing your shin on the floor. 
• Move your right ankle toward your left wrist.
• Slide your left leg back, point your toes, and keep your hips facing forward. Extend your spine.
• Gently walk your hands forward. Hold for 5–10 breaths.
• Return to the starting position.
• Switch legs and repeat. You can also challenge yourself by adding a quad stretch.
• For an added challenge, bend your back leg, point your foot upward, and hold your foot with your hand for a quad stretch.

5. Knee to Opposite Shoulder 

If you have sciatica pain, try this glute stretch. Pulling your knee toward your opposite shoulder can help loosen your glutes and release tension around your sciatic nerve. 

To Do This Stretch

‍

• Start on your back with your legs extended and your feet flexed upward.
• Bend and lift your right knee and place your hands around your knee.
• Gently pull your right knee up toward your left shoulder.
• Hold for 20–30 seconds.
• Return your right leg to the starting position.
• Straighten your right leg and repeat with your left leg.

6. Standing Figure-Four Stretch 

This move is the standing version of the seated figure-four stretch. It’s an effective way of relieving tightness in your glutes, hips, and back.

To Do This Stretch

‍

• Stand up straight. Cross your left ankle over your right thigh, just above your knee, to make a “4” shape.
• Hold on to a desk or wall for support.
• Slowly bend your right knee, moving your hips into a squat position.
• Pause when you feel a stretch in your left glute. 
• Hold the position for 20–30 seconds.
• Return to the starting position.
• Repeat with your other leg.

7. Seated Twist

Sit on the floor and stretch your legs out in front of you.

To Do This Stretch

‍

• Place your left arm behind you and bring your left leg over your right, placing your left foot on the floor near your right knee.
• Position your right arm over your left knee, with your palm facing outward.
• Twist to the left and use your right arm to pull your left knee inward.
• Hold this position for 20–30 seconds.
• Untwist and repeat on the other side. 

8. Lunging Hip Flexor Stretch 

‍

Start in a lunge position with your back knee on the floor. Place a towel or blanket under your back knee if you have knee pain. 

To Do This Stretch

‍

• Gently push your hips forward, feeling the stretch in the front of your hip and the hip flexor of your back leg.
• Hold for 30 seconds.
• Repeat on the opposite side. 

9. Seated Forward Fold

‍

Start in a seated position with your legs extended in front of you. 

To Do This Stretch

‍

• Bend forward from your hips and reach toward your shins or toes.
• Focus on relaxing (rather than tightening) your glutes.
• Hold for 30 seconds.

10. Seated Piriformis Stretch

This stretch focuses on 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 before you.
• Bring your right leg toward you and cross it 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
• Repeat the stretch 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. 

11. Standing Figure-Four Stretch

One of the best glute stretches for your gluteus maximus and medius muscles is the standing figure-4 stretch (or a standing glute stretch).  Here’s how to it correctly.

To Do This Stretch

‍

• Stand tall with your feet flat on the ground.
• 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, railing, or wall for balance.

12. 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 position should create a stretch in the right glute.
• Hold the stretch for 20 to 30 seconds
• Switch sides

13. 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.
• 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.
  ‍

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

14. Dynamic Glute Stretch in 90-90 

"This one is really good because it's a two-for-one special," says Yu. "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 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 and place your hands to either side of the front leg. 
• If my left leg is forward, my right hand would be on the inside of my left leg.
• Position your left hand outside your left thigh, then softly bend through the elbows.
• Hinge forward and feel the stretch.
• Repeat this for 2 to 3 rounds of about ten reps.

15. Lying Knee to Chest

This is a great, gentle stretch at the end of the day. It supports the spine against the ground and allows 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.
• Then, 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.

16. 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. 

To Do This Stretch

‍

• 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. 
• You can choose to perform small strokes over tight areas if you prefer.
• Continue rolling down the length of your glute, giving extra attention to any tight spots as needed.
• Repeat the process on your left side.

17. 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. 

To Do This Stretch

‍

• Stand with your feet hip-width apart, placing your left hand on the back of a chair for support. 
• Keep your left foot firmly on the floor while straightening your right leg.
• Swing your right leg from side to side in front of your body, keeping an upright torso.
• Continue swinging the leg back and forth before switching to the other side.
• You can perform these with your leg swinging forward and backward rather than side to side.

18. 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.

To Do This Stretch

‍

• Stand with your feet hip-width apart with a resistance band looped around your ankles. 
• 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 further than hip-width apart.
• With your left foot on the floor, step your right foot inward to return to the starting position, resembling a crab movement.
• Repeat the movement, ensuring you complete the same number of repetitions on each side.

19. 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. 

To Do This Stretch

‍

• 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.
• Extend your right leg behind you while also extending your arms toward the floor.
• Keep your hips level, maintain a proud chest and keep 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 the movement, ensuring you complete the same number of repetitions on each side. 
• Once comfortable with this exercise, you might progress to the Romanian kettlebell deadlift.

20. Glute Bridge 

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

To Do This Stretch

‍

• Start by lying flat on your back on your yoga mat. 
• Bend your knees and position your feet firmly on the mat, hip-width apart. 
• Your starting position is to keep your spine neutral and allow your arms to rest by your sides on the mat.
• Press your heels into the mat and squeeze your glutes to raise your pelvis off the floor. Your body will form one straight line from chin to knee, resting on your shoulders.
• Lower your pelvis to return to the starting position.
• Repeat the movement for the desired number of repetitions. 

21. Seated Hip Abduction

Your hip abductors work alongside your glutes to assist with standing, walking, and rotating your leg. When you work your glutes, it’s essential that your abductors are also active and working to stabilize your hips. 

To Do This Stretch

‍

• 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, separate your knees and feet until they are slightly further than shoulder-width apart.
• Draw your knees and feet inwards to return to the starting position. 

22. Half Pigeon 

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

To Do This Stretch

‍

• 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 you and to the left of your left wrist.
• Rest your left shin on the mat, keeping your foot flexed. At the same time, place my 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.

23. Supine Glute Stretch 

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

To Do This Stretch

‍

• 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, keeping your spine in a neutral position and your tailbone on the floor.
• Repeat this stretch on the other side.

24. Seated Twist 

The seated twist stretches your hip rotators and glute muscles. 

To Do This Stretch

‍

• 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 my chest.
• Hold this position for 30 seconds (or five slow breaths), breathing deeply throughout.
• Repeat this stretch on the other side.

25. Knee Hug Stretch

This stretch hits all three gluteus muscles and will help release tension in your lower back.

To Do This Stretch

‍

• Lie flat on your back with your knees bent at 90 degrees and feet flat on the floor.
• Lift the knees toward your chest. Wrap the arms around the legs, clasping the wrists below the knees.
• Draw the knees toward the chest.
• Hold the stretch.

Static

‍

• Hold this stretch for 20-30 seconds. 
• Rest for 5-10 seconds.
• Repeat two 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.

26. 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.

To Do This Stretch

‍

• 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.

27. Deep Squat Stretch 

In yoga, malasana or garland pose is an excellent stretch for the hips and groin. While it loosens hip flexors, it also strengthens the glute muscles. 

To Do This Stretch

‍

• 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 possible 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
• Repeat 2-3 times

Dynamic

‍

• Hold the stretch for 5 seconds, and then stand.
• Squat again, holding for another 5 seconds. 
• Continue for 30 seconds.

Related Reading

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• 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

7 Compelling Reasons to Embrace Glute Stretches

1. Unlock Your Hips with Glute Stretches

Glute stretches are essential for maintaining and improving the flexibility of the hip joints and the surrounding muscles. Flexibility in the gluteal area is crucial for allowing a full range of motion, which is necessary for performing a wide array of movements effectively and safely. Dr. Clark notes, "Incorporating glute stretches into a daily routine can prevent the stiffness and tightness that often contribute to limitations in mobility."  

2. Boost Your Day-to-Day Movements with Glute Stretches

Increased flexibility and range of motion in the glutes can have a profound impact on 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. Glute Stretches Improve Athletic Performance

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. Glute Stretches Improve Speed, Strength, and Endurance

By stretching the glute muscles, individuals can see notable improvements in their speed, strength, and endurance. 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 significantly enhance performance metrics across a range of sports."  

5. Glute Stretches Help Alleviate 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 specialist in rehabilitation medicine, 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. Glute Stretches Improve 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. Glute Stretches Reduce Injury Risk

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.

Enhance Your Fitness with Pliability

Pliability aims to complement your existing fitness routine and help you move better. Sign up today to get 7 days absolutely for free, on iPhone, iPad, Android or our website and mobility app to:
‍

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

How Often Should You Do Glute Stretches?

When it comes to glute stretches, consistency is key. Depending on your activity levels, aim to stretch your glutes daily or at least a few times a week. You may need to stretch more often if you engage in high-intensity activities that strain the glutes, such as weightlifting or running. 

“Your glutes, especially your gluteus maximus, are some of your most important muscles as a runner,” explains Thomas Watson, a UESCA-certified running coach, ultrarunner, and founder of the Marathon Handbook. “The primary role of the glute max is hip extension, which propels the runner forward.” 

How to Incorporate Glute Stretches into Your Routine 

Include glute stretches into your routine two to three days per week, says Watson. 
‍

• Incorporate these stretches into your cross-training schedule or during a planned active recovery day. 
• Perform each stretch once per session, holding for 20 to 30 seconds before switching legs; for the glute bridge, do 2 to 3 sets of 12 to 15 reps. 
  ‍

“You can also add in one or two of these stretches after training runs to loosen the glutes and hips,” says Watson. “Pigeon pose is one of the most effective postrun stretches.”

Does Stretching Help Your Glutes Grow?

Stretching can’t directly increase the size of the glutes. Muscle growth (hypertrophy) requires resistance training that challenges the muscles, leading to muscle fiber repair and growth. However, stretching can complement a glute training program by improving flexibility and range of motion, allowing for more effective execution of strength exercises. Stretching can also aid in recovery, potentially leading to better muscle growth over time when combined with appropriate resistance training. 

7 Exercises to Build Glute Strength

Ready to add some mass to your backside? You can perform the following butt-boosting exercises in one workout, or you can add them to a lower body or full body routine at least two days per week.

Start slowly with just one set of each exercise. As the exercises become easier, you can work up to two or three sets of each. 

1. Glute Bridge

Safe for beginners, the glute bridge isolates and strengthens your glute muscles, hamstrings, and core while also improving hip stability.

How do this exercise:
‍

• Lie on your back with your knees bent and feet planted on the floor. Place your arms at your sides with palms flat on the ground. 
• Contract your abdominals and glute muscles, press your feet into the floor, and lift your hips off the floor. Your body should form a straight line from your shoulders to your knees. 
• Pause at the top for 5 seconds, then slowly lower to the starting position. 
• Complete 3 sets of 15 repetitions. 

2. Jumping Squats

This powerful plyometric exercise will boost your heart rate and help strengthen your glutes, hips, quads, hamstrings, and calves. If you have issues with your knees, ankles, and hips or struggle with balance, consult a physical therapist before trying jump squats.

How to do this exercise: 
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• Stand squat with your feet slightly wider than shoulder-width apart, arms at your sides.
• Lower your body until your thighs are parallel to your knees. As you squat, move your arms in front of you, palms together.
• Propel yourself up and off the ground. Try to push your feet at least 3 inches off the ground. Extend your arms to help with momentum.
• Squat back down with soft, bent knees, and repeat. 
• Complete 3 sets of 10 to 15 repetitions. 

3. Walking Lunge with Weights

Walking lunges are an excellent exercise for building and toning the glute muscles, targeting the quadriceps, and improving balance.

If you have any issues with your knees, ankles, and hips, consult a physical therapist before trying this move.

How to do this exercise: 
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• Hold a dumbbell in each hand with your arms at your sides. 
• Stand with feet about hip-distance apart. Step forward about 2 feet with your left foot.
• Bend your left knee toward the ground until it’s parallel to the floor. This is the forward lunge position. 
• Pause and hold this position for a few seconds.
• Then, take a step forward with your back (right) leg, and repeat the lunge leading with this leg. 
• Repeat this walking lunge pattern, alternating legs for 20 repetitions (10 for each leg).
• Complete 2 sets of 20 repetitions. 

4. Single-Leg Deadlift

The single-leg deadlift is an intermediate to advanced move that targets your glutes and hamstrings. It also challenges your balance and core stability.

How to do this exercise: 
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• Hold a dumbbell in each hand. Place your hands in front of your thighs. 
• Stand with your weight on your right side with a slight bend in the knee. Engage your core muscles. 
• Begin the move by hingeing at your hip. As you hinge, let the weights drop in front of you, palms facing each other. Your torso will lower toward the ground as your left leg goes straight back, and your right foot remains planted on the floor. 
• Hinge slowly until your left leg is parallel to the floor or as close to parallel as you can get without losing your balance. 
• Slowly lower your leg to the starting position.
• Complete 3 sets of 15 repetitions on each leg. 

5. Clamshell

The clamshell targets the deep glute muscles (gluteus medius and minimus), often neglected when performing exercises like the squat and deadlift. Smaller than the gluteus maximus, these muscles help stabilize your pelvis, prevent lower back pain, and balance your lower body.

How to do this exercise: 
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• Start by lying on your left side with your legs stacked, head resting on your left arm, and right hand on your hip. 
• Bend your hips and knees to make a 90-degree angle. Your feet should be in line with your butt. 
• Engage your core and lift your right knee as high as possible while keeping your feet together. Keep your left knee in contact with the floor and hips stacked. Don’t rotate your hips back.
• Hold at the top for a few seconds before slowly lowering to the starting position. 
• Complete three sets of 15 repetitions, and then repeat on the other side. 

6. Banded Side Step 

The banded side step exercise targets your glutes and hip muscles. For a deep glute burn, perform banded side steps with another lower body exercise, like squats or lunges.

Place the resistance band below your knees. As the exercise becomes more accessible, you can move the band down lower, toward your ankles.

How to do this exercise: 
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• Start by standing with your feet shoulder-width apart. 
• Place a resistance band below your knees or around your ankles. You’ll feel the resistance on the outside of your legs and glutes.
• Bend your knees and lower your booty about a quarter of the way. 
• Step to the right with your right foot, letting the tension off the band, then return to the center. Repeat. 
• Complete 10 side steps to the right before repeating on the left side. Do 3 sets on each side. 

7. Donkey Kicks

Donkey kicks target your glutes in a way many other exercises can’t. They focus solely on all three of your glute muscles and are excellent for targeting and firming your rear end.

How to do this exercise: 
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• Start by positioning yourself on all fours. Keep your knees hip-width apart, your hands flat on the floor under your shoulders, and your spine neutral. 
• Brace your core, then lift your right leg off the floor, keeping your right knee bent and your foot flat. 
• Use your glute muscles to push your foot toward the ceiling. Pause and squeeze at the top. Make sure your pelvis and hips remain pointed toward the ground.
• Return to the starting position. 
• Complete 15 reps on each leg for three sets. 

Try Training With Weights 

Adding weights, like ankle weights for donkey kicks or dumbbells for lunges, can increase the intensity of the exercise and move you beyond a plateau. Weights can also make the exercises more effective.

To add weight to a specific exercise, you can use:
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• Dumbbells
• Barbells with plates
• Resistance bands
• Medicine balls
• Kettlebells and more
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If you’re not sure where to start or what exercises to add weight to for larger glutes, talk with a personal trainer or physical therapist.

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When it comes to mobility, we focus on the muscles and joints that are most visible on the outside. The glutes are easy to overlook, yet they play a huge role in maintaining pelvic stability and overall movement. 
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• Stretching the glutes enhances mobility
• Reduces the risk of injury
• Improve athletic performance
  ‍

It helps to relieve discomfort and limited movement associated with injuries and conditions that affect the hips and lower back. 

Who Can Benefit from Glute Stretches? 

Almost everyone can benefit from glute stretches, including athletes, active individuals, and those who live a sedentary lifestyle. People with tight or injured glutes may experience limited mobility, affecting their day-to-day functioning and putting them at risk for further injury or chronic pain. 
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• Targeted stretching can help relieve tightness and improve mobility to restore normal function. 
• Stretching the glutes may also help improve performance and reduce the risk of injury for athletes who engage in sports that require explosive movements or intensive use of the hip muscles, such as football, basketball, soccer, and track and field. 

What’s the Best Way to Stretch the Glutes? 

There are multiple ways to stretch the glutes, including static stretching, dynamic stretching, and active isolated stretching. Static glute stretches involve getting into a position that elongates the muscle and holding it for some time. Dynamic glute stretches, or mobility drills gently warm up the muscle and increase blood flow to the area to prepare it for activity. 

Active isolated stretching targets the glutes and associated muscles, such as the hip flexors, by separating the muscle and using controlled movements to open the area. All these methods can be beneficial; however, static glute stretches may be most effective for improving mobility. 

Where to Start? 

Before you start stretching, it’s best to ease into it with some light activity, such as walking or gentle movements to warm up the muscles. Next, find a comfortable position to perform your glute stretches. You can do this on the floor, standing, or even on an exercise ball. 

Glute stretches may be uncomfortable or painful for some individuals, incredibly if tight or injured. It’s important to listen to your body and avoid any movements that cause sharp pain. You can also use a mobility tool, such as a foam roller or massage ball, to release tension in the glutes before stretching. 

Glute Stretches for Mobility 

Figure 4 Stretch

This stretch can be done lying on your back or sitting up. Start by crossing one ankle over the opposite knee to form a figure 4 shape. Gently pull the uncrossed leg toward your chest until you feel a stretch in the glute of the crossed leg. 

Seated Piriformis Stretch

Sit on the floor with your legs extended in front of you. Bend one knee and cross the leg over the other, placing the foot on the floor. Wanting to keep your hips level, gently pull the bent knee toward your opposite shoulder until you feel a stretch in the glute. 

Kneeling Hip Stretch

Begin on your hands and knees in a tabletop position. Bring one knee forward and place it behind your wrist. Angle your shin so that it is comfortable. Extend your opposite leg straight behind you. For a deeper stretch, lower your torso toward the ground. 

Supine Piriformis Stretch

Lie on your back and pull both knees toward your chest. Keep one foot on the floor while you extend the opposite leg. Cross the ankle of the bent knee over the opposite thigh. Gently pull the uncrossed leg toward your chest until you feel a stretch in the glute of the crossed leg.

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If you're feeling limited by pain or your ability to move, Pliability aims to complement your existing fitness routine and help you move better. Sign up today to get 7 days absolutely for free on iPhone, iPad, Android, or our website to improve flexibility, aid recovery, reduce pain, and enhance range of motion with our mobility app. 

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