Three Glute Stretches That Work

The Gluteus Maximus is the largest muscle in your body, yet it is often overlooked in pre- and post-workout stretching.

The Gluteal muscles work hard. Tightness in the “glutes” often causes pain by altering the position of the leg, causing uneven distribution of forces in the knee. They can also cause back pain and stiffness. Try these three simple stretches to keep your Glutes happy:

figure4stretch1. Pretzel. Lie flat on your back and bend both knees. Cross one leg over the other so your foot is on the opposite knee.Bring both knees towards your chest and gently pull the uncrossed leg towards you until you feel a stretch in your buttock. Hold for 30 secs. Repeat 3 times before and after exercise.

pretzelanimstretch2. Butt Twist. Sit on the floor with one leg bent and the other straight. Turn your body towards the bent knee side until you feel a stretch in your buttocks. Hold for 30 secs. Repeat 3 times, before and after exercise. Stretch the glutes further by anchoring your elbow round the bent knee and pulling the knee further over to the opposite side.

figure4seatedstretch3. Figure 4. Starting Position: Sit in a chair and cross 1 leg so that the foot is resting on the other knee.

Gently lean forward until a stretch is felt in the buttock of the crossed leg. Gently push down on your knee to increase the glutes stretch. Hold for 30 secs. Repeat 3 times before and after exercise.

Ask us during your next visit if you need help with these stretches, or recommendations for others!