5 Glute Stretches Your Butt Will Thank You For

Let’s be honest - if our glutes could talk, they’d probably be giving us all a serious word. Between all the hours of sitting we do for work (and bingeing shows) and then how much we ask of them in our training, we know that our glutes get neglected, then overworked, then don’t get the TLC they deserve.

Most of us know we need to stretch more for the sake of our tight hips, mobility, longevity and our results in the gym, but we don't do enough about it. So to make it easy, here are 10 of the best glute stretches to loosen up and give some overdue love to your peach. We're bookmarking this and so should you.

Why do you need to stretch your glutes?

Your glutes (maximus, medius and minimus) are the largest muscles in your body and play an integral role in many functional movements like squatting, lifting, walking, running or climbing stairs.

When they’re sore, tight, lack mobility, or are inactive due to too much time spent sitting down, daily movements and workouts become significantly more difficult (or even painful) than they should be. Neglected glutes can lead to lower back or hip pain, stiffness, trouble activating your backside during strength training, or even just a general feeling in your workouts of, “I’m only 30, why do I feel 80?”

If you have soreness or tightness in your buttocks, hips, lower back, hamstrings, knees or pelvic discomfort, stretching your glutes can help. Taking care of one of the largest muscles in your body means taking care of all the connecting parts, too!

When should you do glute stretches?

Timing is everything. Here’s the cheat sheet of when we would recommend doing glute stretches:

• After workouts: Especially leg day, glute day or a run. Deep static stretches post-workout help lengthen muscles, aid recovery and are a great way to cool down.

• After sitting all day: If you’ve been glued to your chair, a few gentle stretches can help to wake up your glutes and undo some of that hip-tightening damage.

• Before bed: Gentle stretching helps calm your nervous system and release tension, so your body can actually

  relax.

Skip deep static stretches before a workout. Your muscles need to be warm and ready to fire, not lulled into nap mode or pushed beyond what they're ready for. Pre-workout, you want to focus on dynamic stretches and light cardio to increase blood flow and prepare your body for the movement to come.

Best glute stretches for recovery

Here are five of our favourite glute stretches to incorporate in a post-workout cool-down to target all the bigger and smaller muscles. Hold each for 15-30 seconds at a depth where you can feel the stretch without it being painful.

Half pigeon

A classic. Pigeon helps to open up the hips, stretch your glutes and release stubborn tension.

1. From all fours, bring your right knee forward towards your right wrist, shin across your mat, and extend the other leg back behind you.

2. Lower your hips towards the floor and stay upright or gently lower torso towards the floor, whatever feels best for you.

3. As you hold, try to sink further into your hips with each exhale to increase the stretch if you feel comfortable, keeping your hips level.

Standing glute stretch

This stretch targets the largest glute muscle (and your balance, too).

1. Stand with your feet shoulder-width apart, then left your left leg and rest your ankle just about your right knee.

2. Bend your standing knee so you are in a single-leg squat position, then gently sink deeper into the stretch if you can.

3. If you need more of a stretch, you can rest your elbows on your knees and gently push down.

If you are struggling to balance, try to focus on a spot directly in front of you, or hold onto a chair or bench for support. The seated version of this standing glute stretch can be done by sitting on a mat, placing your left ankle on your right knee and leaning forward through your chest.

Supine glute stretch 

This stretch is similar to the standing variation, but can provide a lot more relaxation if that's what you're after. Close your eyes and enjoy the release.

1. Start lying flat on your back on a mat with your knees bent and feet flat.

2. Lift your right foot and cross it over your left knee so your ankle is resting on your leg just above your knee. 

3. Rest your hands on the back of your left thigh, then draw your left knee in towards your torso to feel the stretch deepen.

4. As you hold the stretch, try to draw your knee further into your chest with each exhale if it feels comfortable, keeping your spine in a neutral position and your tailbone on the floor. 

Hip flexor stretch

Although a deep kneeling lunge has a big focus on your hip flexors, this stretch is great to incorporate into your glute stretching routine, as it'll work on the whole area - including your glutes, hamstrings and hips.

1. Begin in a kneeling position on a yoga mat.

2. Take one large step forward with your left leg, so that you are in a lunge position. Make sure your front knee not further forward than your toe. If it is, you will need to take a bigger step forward.

3. Keeping your torso upright, slowly push your hips forwards so that you feel a stretch along the front of your right leg and through your hips.

4. Repeat this stretch on the other side with your right leg forward.

Seated twist

The seated twist stretches your hips, glutes and spine.

1. Begin in a seated position 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 on the outside of your right knee. 

2. Wrap your right arm around your left knee and place your left hand on the mat behind your hip, gently pulling your knee in towards your chest.

3. As you hold the stretch, try to rotate a little further into the twist with each exhale if it feels comfortable to do so.

Give your glutes some relief

Regular stretching is an essential part of any health and fitness routine, especially if you’re working out regularly. Not only does it help to enhance workout recovery, it can also be great stress relief and an opportunity to calm your mind. 

You can find active recovery sessions in the Sweat app, with options provided weekly in your own program as well as plenty more in the On Demand tab.