21 Gluteus Medius Stretch Routines for Better Hip Function

If you often feel tightness or discomfort in your hips or outer thighs, it could be a sign that the gluteus medius muscle, which sits on the outer part of your hips, is weak or tight. When this important muscle isn't functioning properly, it can cause problems with your movement and lead to pain in the hips, lower back, and knees. Stretching the gluteus medius can help relieve pain and improve flexibility to support better performance in daily activities and sports. In this article, we'll explore the benefits of the gluteus medius stretch and how to do it properly for optimal results. 

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 is the Glute Medius & What Does It Do?

The gluteus medius is the middle portion of the glute muscle group, and it sits on the outer side of your pelvis. This muscle plays a big role in stabilizing the hip and pelvis, particularly during single-leg activities like walking, running, and stair climbing. That’s why the glute medius might be the culprit if you feel tightness on the outside of your hip.

Physical therapist Daniel Giordano explains that when you’re in a single-leg stance position, the glute medius absorbs most of the pressure in that area. This can lead to tightness and discomfort, mainly if you perform single-leg movements or exercises that target the glute medius, such as Bulgarian split squats or single-leg deadlifts. 

What is the Glute Medius?

The gluteus medius is the middle of the three glute muscles, nestled between the gluteus minimus and the gluteus maximus. The muscle begins at the top of your pelvis bone and inserts into the upper portion of your femur or thigh bone.

What Does the Glute Medius Do?

Despite its smaller size, the glute medius plays a surprisingly big role in supporting healthy movement. Its primary functions include:
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• Hip Stabilization: The gluteus medius contracts with every step, helping to keep your pelvis level and preventing your opposite hip from dropping.
• Hip Abduction: It’s responsible for lifting your leg to the side.
• Internal and External Rotation: It assists in rotating your thigh inward and outward.
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When the gluteus medius becomes weak, tight, or injured, it can lead to a variety of problems, including:
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• Lower back pain: Weakness in this muscle puts extra stress on the lower back.
• Hip pain and tightness: You may feel pain directly in the hip joint or surrounding muscles.
• Knee pain: An overworked gluteus medius can change your gait, leading to issues such as a runner’s knee.
• Difficulty with single-leg activities: Tasks like walking, running, or standing on one leg may become more challenging.

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Why You Need to Stretch Your Gluteus Medius Muscles

The gluteus medius is a key stabilizer of the hip and pelvis. Stretching the gluteus medius can enhance mobility, particularly in the hips and lower back. Tightness in this area can lead to restricted hip movement, forcing the body to compensate with the lower back. This is problematic because it can lead to poor posture and lower back and hip pain. 

Understand the Risks of Tight Glutes

As Jake Harcoff, head coach and owner of AIM Athletic in Langley, British Columbia, Canada, explains, “Tight glutes that aren’t able to relax will restrict hip movement and force extension to come from the lower back, instead.” 

Any time you use one muscle group to perform the intended actions by a different muscle group, you’re setting yourself up for problems. When the lower back takes over, you may end up experiencing:
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• Poor posture
• Lower back pain
• Hip pain
  ‍

Impingements (when the ball and socket of the hip joint rub together) and bursitis (inflammation of a small, fluid-filled sac that cushions the bone) are examples. 

Go Beyond the Glutes to Avoid Problems

The problems with tight glutes become compounded when considering the role and action of the thigh's tensor fascia lata (TFL) muscle. The glutes are charged with internal and external hip rotation, and the TFL contributes to internal hip rotation. “When the glutes become too tight and inactive, the TFL begins to carry the internal rotation and becomes overworked,” Harcoff says. “When the TFL becomes tight, it begins to pull on and tighten the IT band. Over time, this can lead to lateralized knee pain and back pain.” Just as the TFL can compensate for internal hip rotation, the piriformis muscle can compensate for external hip rotation. 

The Role of the Piriformis Muscle in Sciatica: Causes and Implications

The piriformis is a deep, hip-stabilizing muscle located under the gluteus maximus. It attaches from the sacrum (a bony structure at the base of the spine attached to the pelvis) to the top of the thigh bone, extending across the sciatic nerve. “Tightness in the piriformis can put pressure on the sciatic nerve, causing symptoms of sciatica,” says Alissa Tucker, a master trainer with AKT, a dance-based workout studio. 

When the glutes are tight and their range of motion is limited, other, smaller muscles start taking on their job. This can have a domino effect: if these muscles become tight and overworked, more pain, injuries, and problems with mobility can arise. That’s why it’s important not only to stretch and strengthen the glutes but also to make sure you’re performing stretches and activities that help to loosen up the piriformis and TFL. 

Pliability: Your Path to Improved Mobility

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 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.

21 Gluteus Medius Stretches for Tight Hips

1. Sitting Figure 4 Stretch

This stretch can be performed just about anywhere, making it a great go-to for when you're feeling tight. It emphasizes a stretch on the lateral portion of the glute.

How to do it: 
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• Sit on a chair or a box, and cross one ankle over top of the other knee. 
• Push down the knee of the crossed leg and slowly start leaning forward until you feel a stretch on the outside of that hip. 
• Hold that stretch for about 5 to 10 seconds before releasing. 
• Repeat that 10 times. 

2. Elevated Pigeon Stretch

If you're a yogi, you're probably familiar with the pigeon stretch. To get a little deeper, we will elevate it off the ground. You'll need an elevated surface for this one. A box, bench, or table all work well.

How to do it: 
‍

• Bring your lower leg up onto the box. 
• Your heel should square up to your opposite hip. 
• Move the planted leg back a step, and lean your weight forward. 
• Pause once you feel a stretch. 
• Hold that stretch for about 5 to 10 seconds before releasing. 
• Repeat that 10 times. 

3. Posterior Capsule Stretch

If your tightness feels deeper than the glute, this stretch can help. "This is a great way to get the lateral aspect of that glute, where the glute medius is, as well as the posterior outside capsule of that hip."

How to do it: 
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• Start in the quadruped position. 
• Cross one leg behind the other, stretching as far as you can diagonally. 
• Relax the foot and the knee of that leg into the floor, and lean your weight into the non-crossed leg. 
• Lean until you feel a stretch through the side of your glute. 
• Hold that stretch for about five to 10 seconds before releasing. 
• Repeat that 10 times. 

4. Sitting Glute Medius Stretch

This is another stretch that is great to add in anywhere. You can start your day in bed or do it on the floor when you take a break from work.

How to do it: 
‍

• Start by sitting on the ground with both legs straightened out before you. 
• Take one leg and cross it over the other. 
• Pull that knee into your chest. 
• Hold that stretch for about five to 10 seconds before releasing. 
• Repeat that 10 times. 

5. Glute Medius Foam Roll

Foam rolling will help increase blood flow to the glute medius muscle to help relieve tightness.

How to do it: 
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• Sit on your foam roller, cross one ankle over the other knee, and come to a figure-four position. 
• Lean into the leg that is crossed over. 
• Move your weight up and down and left to right into the foam roller. 
• This shouldn't hurt; if it does, offload some of the pressure you're applying. 
• Perform this for about 30 to 60 seconds twice a day. 

6. Hip Hitch (Pelvic Drop) Exercise

The hip hitch (sometimes called pelvic drop) exercise is one of the most effective exercises for building gluteus medius strength and stability.

How to do it: 
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• Stand with your supporting leg on the edge of a step, with the other leg off the step and suspended in the air. 
• Tilt your pelvis so the suspended leg lowers but doesn't touch the ground. 
• Lift your pelvis so the suspended leg lifts. 
• Keep the knee of the supporting leg straight, and engage the glute muscles on the side of your hip to help with stability. 
• Repeat 10–20 times before switching legs. 
• Do not bend your knee at all during this exercise. 
• Let the movement come from tilting your pelvis. 

7. Cross-legged Glute Stretch

Start with this simple stretch to get things going.

How to do it: 
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• Sit on the ground cross-legged, with your left foot tucked into your right thigh. 
• Your right leg would be in front of your left shin. 
• With your arms outstretched, gently lean your torso over your crossed legs. 
• Hold the stretch for 30 seconds. 
• Repeat the stretch with your right foot tucked into your left thigh. 

8. Z-sit

Similar to Pigeon Pose, which is often recommended to engage the gluteus medius in stretching, a Z-sit removes much of the discomfort people can experience in Pigeon Pose but is still a great hip opener.

How to do it: 
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• Begin by sitting comfortably on the ground. 
• Bring your left knee to a 90-degree position in front of your body (as much as your body allows). 
• Do the same with your right leg toward the back of your body. 
• You can sit upright in this pose or lean your torso toward your front leg. 
• Hold the pose for 30 seconds, then repeat on the other side. 

9. Standing Side Bend

This move will also stretch out your upper body.

How to do it: 
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• Using a wall for balance, stand with one side of your body on a wall. 
• Cross your leg farthest from the wall in front of the other. 
• Place one hand on the wall and the other on your hip. 
• Then, lean your upper body away and push your hip toward the wall. 
• Hold for 20 to 30 seconds, then repeat on the other side. 

10. Kneeling Hip Flexor Stretch

How to do it: 
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• Kneel with your right knee on the floor and your left foot forward in a lunge position.
• Keep your back straight and your core engaged.
• Gently push your hips forward, feeling a stretch in the front of your right hip. 
• Rotate your pelvis slightly to the right to intensify the gluteus medius stretch. 

11. Standing Hip Push

How to do it:  
‍

• Place both hands on your hips. 
• Cross your legs. (The leg at the back will be the side stretched.) 
• Lean your body weight onto the back leg. 
• Push your hips towards that side. 
• Lean your torso towards the opposite side. 
• Aim to feel a stretch on the side of your hips. 
• Hold for 30 seconds. 

12. Bent-Over Hip Push (with posterior bias)

How to do it: 
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• Place your hands on a table in front of you. 
• Tilt your pelvis forward. 
• Push your hips backward as you hinge your torso forwards. 
• Lean your body weight on the side you want to stretch. 
• Push your hip out to the same side. 
• Aim to feel a stretch on the side/back of the hip. 
• Hold for 30 seconds. 

13. Lean Over

How to do it: 
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• Stand up. 
• Lean and side-bend your entire torso away from the side you are trying to stretch. 
• Allow the leg to lift and dangle as you do this. 
• Keep this leg as relaxed as possible. 
• Do not let your pelvis rotate. 
• Aim to feel a stretch on the side of the hip. 
• Hold for 30 seconds. 

14. Sitting on Floor

How to do it: 
‍

• Sit on the floor with your legs straight in front of you. 
• Place your foot on the outside of the other knee. 
• Tilt your pelvis forward. 
• Sit as tall as possible. 
• Pull your knee towards the opposite shoulder. 
• Aim to feel a stretch on the outer hip. 
• Hold for 30 seconds. 

15. Sitting on Chair

How to do it: 
‍

• Sit down on the edge of a chair. 
• Cross your ankle on top of the other knee. 
• (The leg on top is the side that will be stretched.) 
• Tilt your pelvis forwards. 
• Sit upright. 
• Place your hands on the knee and pull it towards the opposite side. 
• Aim to feel a stretch on the outer hip. 
• Hold for 30 seconds. 

16. Lying on Floor

How to do it: 
‍

• Lie down on the floor. 
• Cross your leg over your body. 
• Pull your knee towards the opposite side. 
• Make sure to minimize the amount of pelvis rotation as you pull the knee. 
• Aim to feel a stretch on the outer hip. 
• Hold for 30 seconds. 

17. Side-Lying on Bed

How to do it: 
‍

• Lie on your side on the bed. 
• Allow for your upper leg to hang off the side. 
• (Keep the lower leg on the bed.) 
• Reach over with the upper arm and hold onto something stationary to pin you down. 
• Relax your upper leg and allow gravity to pull you into the stretch. 
• Do not let your pelvis rotate forwards. 
• Aim to feel a stretch on the outer hip of the upper leg. 
• Hold for 30 seconds. 

18. Cross Over Wall Lean

How to do it: 
‍

• Stand sideways towards a wall. 
• (The hip you will be stretching is closest to the wall.) 
• Place your forearm on the wall for support. 
• Place the foot closest to the wall (the one you will be stretching) to the opposite side of the other foot. 
• Place most of your weight through this leg. 
• Keep the pelvis facing forward throughout this stretch. 
• Lean your pelvis towards the wall. 
• Hold for 30 seconds. 

19. Cross Over Side Lunge 

How to do it: 
‍

• Assume the position as shown above. 
• Aim to feel a stretch on the outer hip. 
• Hold for 30 seconds. 

20. 4 Point Kneel 

How to do it:  
‍

• Assume the four-point kneel position. 
• Cross your knees. 
• Place the majority of your body weight onto the leg at the front. 
• Shift your hip towards the same side. 
• Hold for 30 seconds. 

21. Partner Assisted Stretch 

How to do it: 
‍

• Lie down on your side. 
• (The top side will be the side to be stretched.) 
• Your partner will push your pelvis towards your head as they push your knee down.
• Make sure that the pelvis does not rotate. 
• Hold for 30 seconds. 

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When Should You Do a Gluteus Medius Stretch?

Stretch your glutes and all major muscle groups before and after exercise. Experts recommend dynamic stretches before a workout. These active movements increase circulation and take your muscles through a full range of motion as you prepare for exercise. Examples of dynamic stretches include leg swings and single-leg deadlifts. 

Static stretches improve your range of motion and help you transition out of a workout. Add dynamic glute stretches to your warm-up and static stretches to your cooldown. But you don’t have to limit glute stretching to your workout routine. You can do a few minutes of static and dynamic glute stretching several times a week, especially after prolonged sitting.

Who Can Benefit From a Strong Gluteus Medius

People from all walks of life can improve their mobility, stability, and strength by incorporating gluteus medius exercises into their routines. According to Iveta Bernane, health and fitness expert at FitKit, “Everyone will benefit from strong all-over glute muscles, especially runners and athletes. Improved gluteus medius strength means improved balance, safe and efficient walking and running, fewer injuries and improved fitness performance.” 

Stone advises: “Runners, spinners and cyclists will need to work the area harder than most – to combat the weakness that results from repeatedly moving the legs forwards in their chosen sports, which creates an imbalance in the muscle group and over time has a ripple effect for the whole body.” 

To have a gluteus medius that aids you in running with more momentum, cycling longer, and enjoying better lower body mobility, you must focus some leg day effort on building the muscle. Gebhardt says: “Incorporating a few key glute exercises into your regular routine will create a well-rounded, strong glute muscle group.” 

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

Regarding 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 sedentary people. 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, dynamic, 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, especially if they are 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.

Your Personalized Mobility App

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 7 days absolutely 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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