12 Best Glute Stretches for Before & After Workouts

Each gym-goer is aware of that no power coaching routine is full with out glute-targeting workouts, as this powerhouse muscle group is essential to virtually all main lower-body actions. Nevertheless, after placing them to work within the gymnasium, making time for glute stretches is simply as necessary.

The glute household is liable to turning into tight and underactive, which shortly wreaks havoc on close by muscle teams, together with the hip flexors and decrease again. Not solely do tight glutes, hip flexors, and decrease again muscle tissues make it laborious to finish your deadlift and squat reps, however that tightness and ache may also happen in on a regular basis actions, like taking the steps and even standing up from a seated place.

Including glute stretches to your leg day routines ensures they’re heat earlier than exercising and optimally lengthened after your weight lifting session. Utilizing these glutes stretches all through the day may also counter the consequences of sitting for lengthy durations (thanks, desk job).

On this article, we are going to talk about:

• The anatomy and capabilities of the gluteal muscle tissues
• Components that trigger glute tightness
• know in case your glutes are tight
• The advantages of glute stretches
• 12 of the perfect glute stretches
• do glute myofascial launch and foam rolling
• One of the best time to carry out glute stretches

After studying this, you’ll by no means skip a glute stretching session once more.

GLUTEAL MUSCLES ANATOMY & FUNCTION

The gluteus maximus, medius, minimus, and piriformis make up the glute group and supply motion and stabilization on the hip joint, enabling you to carry out important each day actions. They’re additionally essential for working and weight lifting strikes, equivalent to deadlifts, squats, and facet leg raises. Every glute muscle performs an integral position in hip motion; nonetheless, their capabilities differ.

Gluteus Maximus:

Not solely is the gluteus maximus the biggest and heaviest muscle within the physique, accounting for 16% of the full cross-sectional space, however on account of its measurement, it may generate a considerable amount of power. Positioned on the again side of the hip joint, it’s the most superficial of the gluteal muscle tissues.

Anatomy:

• Origin: With a number of origin factors, it connects to the pelvic space and the facet of the tailbone.
• Insertion: Two separate insertions happen alongside the iliotibial band.

Features:

• Hip extension, i.e. Climbing, working, or performing glute bridges, squats, or deadlifts.
• Hip exterior rotation, i.e. Sumo squats or sumo deadlifts.
• Hip abduction, i.e. Clamshell raises or hearth hydrants.
• Hip adduction, i.e. Aspect-lying leg raises and leaping jacks.

Gluteus Medius:

The gluteus medius is a middle-sized, fan-shaped gluteal muscle positioned between the gluteus minimus and maximus and originates on the hip bone. It is usually what individuals consult with because the facet/higher glutes.

Anatomy:

• Origin: Attaches to the ilium, a bone on the high of every facet of the pelvis.
• Insertion: Connects to the thigh bone, close to the highest and to the facet of it.

Features:

• Hip abduction, i.e. Lateral squat walks or facet planks with a leg elevate.
• Hip inside rotation, i.e. Happens in lots of leisure sports activities actions, equivalent to swinging a golf membership or throwing a baseball.
• Pelvis and trunk stabilization; i.e. Guaranteeing pelvic alignment whereas strolling and working.

Gluteus Minimus:

The smallest and deepest muscle of the glute household, the triangular-shaped gluteus minimus is chargeable for stabilizing the hips throughout actions equivalent to strolling, working, or balancing.

Anatomy:

• Origin: Attaches to the higher portion of the pelvis.
• Insertion: Extends to the thigh bone, attaching towards the entrance and on the highest of the thigh bone.

Features:

• Hip abduction and inside rotation, i.e. Aspect shuffle squats and curtsy lunges.
• Hip stabilization; i.e. Stabilizing and aligning the pelvis throughout actions equivalent to strolling.

Piriformis:

The piriformis is a flflat and pyramidal-shaped muscle lies deep to the gluteus maximus muscle. It’s also a member of the exterior hip rotator household.

Anatomy:

• Origin: Inserts into the sacrum, a bone that’s on the backside of the backbone, and the highest of the pelvis.
• Insertion: Inserts into the higher floor of the thigh bone.

Features:

• Exterior hip rotation; i.e. Glute bridges with toes externally rotated.
• Hip abduction; i.e. Seated abductions.
• Assists in laterally and posteriorly tilting the pelvis; i.e. Aligning the lumbar backbone and supporting posture via each day actions and train.

WHAT CAUSES TIGHT GLUTES?

As a result of the glutes are such a big muscle group and integral to most decrease physique actions, they’re prone to tightness, which may result in a bunch of different issues, together with:

• Soreness or tightness within the gluteal muscle tissues
• Hip ache, soreness, and tightness
• Low-back ache
• Tight hamstrings
• Knee ache
• Pelvic instability or ache
• Iliotibial band syndrome
• Hip impingement syndrome

So, what causes glute tightness? Gluteal inactivity, equivalent to sitting at work all day, can result in the glutes turning into weak, atrophied, and tight. The glutes then rely extra closely on different decrease physique muscle tissues, such because the hamstrings, adductors, hip flexors, and low again muscle tissues, and the elevated calls for positioned on these muscle tissues result in ache and harm¹. As well as, unhealthy posture, tight hip flexors, not correctly warming up or stretching throughout exercises, muscle imbalances, poor train type, and a troublesome exercise session can all contribute to tight glutes.

HOW TO KNOW IF YOUR GLUTES ARE TIGHT?

The unhealthy information is that when your glutes are tight, it may result in an extended listing of points with surrounding muscle tissues. The excellent news is that it makes it simple to find out if you want to begin a routine of glute stretches ASAP.

Your glutes are seemingly tight, if:

• Your decrease again hurts. Glutes assist the pelvis, however when the glute group is tight they develop into much less energetic, and the decrease again muscle tissues step in to assist. As this isn’t their major perform, it may trigger muscle rigidity and ache^2-3.
• Your hip flexors really feel tight, and also you discover much less hip mobility and extra ache. Tight glues result in decreased gluteus activation, which causes the hip flexors to overcompensate. 
• You’ve knee ache. Tight glutes can result in tight hip extensors, which creates an over-reliance on knee extensors. These muscle tissues then develop into overworked or develop irregular biomechanical patterns¹.
• You sit so much. Extended sitting will not be pure for the physique, however sadly, many roles require it for comparatively lengthy intervals. Sitting for even an hour can result in the glutes turning into unactivated, tight, and weak^4-5.
• You don’t stretch earlier than or after leg power coaching days. Weight lifting causes the muscle tissues to contract powerfully. Contractions stress the muscle fibers, and rigidity builds. You may assist ease this soreness by incorporating glute stretches into your decrease physique coaching days.

BENEFITS OF GLUTE STRETCHES

• Enhanced vary of movement & blood circulation: Glute stretches can alleviate rigidity and lengthen the hip flexors, growing your vary of movement and enhancing blood circulation to your glutes and leg muscle tissues. 
• Improved flexibility: A greater vary of movement equates to extra pliability, which ends up in higher type whereas exercising. Sumo squats are way more manageable when your hips are versatile.
• Higher posture: Tight hip flexors are inclined to shorten, which can trigger you to hunch over or result in a pelvic tilt, each contributors to low again ache. Glute stretches might help lengthen the hip flexors, resolving the pelvic tilt and hunched again you will have adopted.

Glute stretches could even assist velocity up your restoration and cut back soreness after a tough exercise.

12 BEST GLUTE STRETCHES

Listed here are the perfect glute stretches for earlier than and after your exercises. We are going to present data on find out how to carry out the stretch dynamically (earlier than exercises) and statically (after exercises or on off days).

1. Seated Bent Knee To Chest Glute Stretch:

This stretch loosens all the glute group however does an awesome job of specializing in the gluteus maximus.

:

1. Sit on the ground with straight legs, and your palms on both facet of your hips. That is your beginning place.
2. Bend the proper knee bringing it towards the chest. Cross it over the proper thigh, with the foot flat on the bottom. The left ankle needs to be by the proper thigh.
3. Wrap each palms across the outward-facing portion of the bent knee.
4. Place strain on the bent leg via the palms, hugging the bent leg and pushing it towards the chest. Maintain right here.

Static: Maintain for 30 seconds, after which change sides. Repeat 2-3 occasions.

Dynamic: Alternate between extending and bending the leg. Bend the knee, hugging it to the chest for 5-10 seconds, after which straighten. Proceed for 30 seconds; change sides.

2. Seated Glute Stretch:



Solely proceed ahead for so far as you possibly can comfortably go for this gluteus maximus-targeting stretch. If you cannot attain the ground, don’t push it. It’s one thing to work towards.

:

1. Sit on a chair or bench, lifting one ankle and crossing it onto the knee of your different leg. 
2. Lean ahead, conserving the again straight.
3. As you lean your higher physique ahead, prolong your arms, reaching towards the bottom. Maintain right here.

Static: Maintain for 30 seconds, after which change sides. Repeat 2-3 occasions.

Dynamic: Alternate between sitting up and gently folding over the crossed leg, holding this place for five seconds. Proceed sitting up and leaning ahead for 30 seconds earlier than switching to the opposite facet.

3. Knee Hug Stretch:

 

This stretch hits all three gluteus muscle tissues and goes to assist launch rigidity in your decrease again.

:

1. Lie with the again flat on the ground, knees bent to 90 levels, and toes flat on the ground. 
2. Raise the knees towards your chest. Wrap the arms across the legs, clasping the wrists slightly below the knees. 
3. Draw the knees towards the chest. 
4. Maintain.

Static: Maintain this stretch for 20-30 seconds. Relaxation for 5-10 seconds, after which repeat 2 extra occasions.

Dynamic: Hug the knees to the chest for five seconds. Decrease them again to the bottom, after which again towards the chest once more. Repeat this motion 10-15 occasions.

4. Mendacity Cross Over Knee Pull Up Stretch:



This stretch targets all the glute household. This transfer will get bonus factors for additionally concentrating on the hip flexors, which can result in higher flexibility and vary of movement.

:

1. Lie in your again with legs prolonged. Arms prolong to the edges.
2. Convey one leg up, bending the knee to 90 levels.
3. Lock the fingers or clasp the wrists across the bent knee.
4. Holding the shoulders on the bottom, gently pull the knee towards the alternative facet of the physique. Cross it over the prolonged leg, transferring it in keeping with the alternative shoulder.
5. Maintain.

Static: Maintain for 20-30 seconds earlier than repeating on the opposite facet; repeat 2-3 occasions.

Dynamic: Alternate between hugging the knee for 5-10 seconds and briefly enjoyable it. Proceed for 30 seconds; change sides.

5. Resting Pigeon Hip Stretch:



You may modify the positioning by angling the skin of the shin in your bent leg backward and positioning the foot on the bent leg nearer to the alternative hip. The stretch targets the gluteus medius, minimus, and piriformis.

:

1. Start in a plank place, with palms underneath the shoulders, and legs prolonged behind you. The core is straight.
2. Bend your proper knee. Lifting the proper foot, draw the proper knee towards your proper elbow.
3. Rotate the knee outward, inserting it on the bottom behind and barely exterior of the proper hand.
4. The surface of the proper shin ought to relaxation on the ground behind the palms.
5. Decrease the left knee to the mat. Hold your left leg straight pointing again.
6. Decrease the torso over the proper leg, extending your proper arm and left arm in entrance of you. Attain ahead so far as you possibly can, resting the brow between the arms.
7. Maintain.

Static: Maintain this place for 20-30 seconds after which change legs; repeat 2-3 occasions.

Dynamic: Decrease the trunk to the bottom, after which push via the palms to boost the trunk up. Repeat the alternating actions 10-15 occasions; change sides.

6. Recumbent Hip Exterior Rotator And Hip Extensor Stretch:



This muscle will stretch all the glute household, together with the piriformis. As your flexibility will increase, you possibly can carry the ankle of the bent leg nearer towards the pinnacle for a fair deeper stretch.

:

1. Mendacity on the again, begin with each legs absolutely prolonged. 
2. Outwardly rotate the proper leg whereas bending the proper knee and bringing the foot towards the physique’s midline. Hold the left leg flat and prolonged.
3. Seize the proper knee with the proper hand and the proper ankle with the left hand.
4. Concurrently pull the bent knee and ankle towards the chest.
5. Maintain.

Static: Maintain for 20-30 seconds, performing 2-3 occasions on either side.

Dynamic: Outwardly rotate the bent leg, pulling the knee and ankle towards the chest. Maintain for five seconds earlier than loosening the grip and internally rotating the bent leg again to its anatomical place. Proceed for 30 seconds; change sides.

7. Mendacity Leg Crossover Stretch:



When tight, the piriformis can flip your internal thighs extra towards the entrance of the physique. This stretch targets the piriformis to assist keep away from this unwelcome posture change.

:

1. Mendacity in your again with arms prolonged, bend the proper knee, and cross it over the physique.
2. Attain your reverse hand throughout the physique, above the knee on the lateral facet of the thigh.
3. Pull the knee towards the alternative shoulder, making an attempt to get the knee to the bottom; maintain.

Static: Maintain for 20-30 seconds; full 2-3 occasions on either side.

Dynamic: Transfer the bent knee throughout the physique, utilizing the alternative hand to drag the knee towards the alternative shoulder. Maintain for five seconds, earlier than transferring the leg again to its anatomical alignment. Hold the knee bent. Instantly carry it again throughout the physique. Proceed this motion for 30 seconds earlier than switching sides.

8. Determine 4 Supine Glute Stretch:



Concentrating on the glute muscle tissues and the skin of the hips is a very nice stretch for the gluteus medius.

:

1. Mendacity in your again with legs prolonged, outwardly rotate the proper knee and cross the proper foot over the left quad, bending the left knee. The left foot is flat on the bottom.
2. Prolong the arms, greedy behind the again of the left leg.
3. Gently pull the left leg towards the chest. 
4. Maintain.

Static: Maintain the stretch for 30-60 seconds, after which repeat on the alternative leg; full 2-3 units.

Dynamic: Pull the left leg towards the chest, and maintain for five seconds. Decrease the left foot to the bottom, conserving the knee bent. As soon as the foot touches the ground, grasp the again of the left leg, once more pulling it towards the chest. Repeat for 30 seconds; change sides.

9. Standing Determine 4 Stretch:



Primarily concentrating on the gluteus medius and piriformis, this stretch opens the hips and prevents or alleviates hip and low again ache.

:

1. The beginning place begins by standing with palms on the hips.
2. Holding toes hip-distance aside, shift your weight to the left foot, elevate the proper foot from the bottom, outwardly rotate the hip and knee, and cross the proper foot over the left thigh.
3. Holding the torso upright, press the hips again, slowly bend the left knee, and decrease right into a partial squat.
4. Cease whenever you really feel the stretch on the skin of the proper hip; maintain.

Static: Maintain for 30 seconds, and repeat on the opposite facet; carry out 2-3 occasions.

Dynamic: Begin by standing, shifting the load to your left leg. Outwardly rotate the proper hip and knee, and produce the proper foot over the left thigh. Sink into the partial squat, holding for five seconds. Stand again up, sustaining steadiness; maintain the leg bent and knee outwardly rotated. Return to the partial squat. Proceed the motion for 30 seconds earlier than switching sides.

10. Kneeling Hip-Flexor Stretch:



This transfer primarily targets the hip flexors, the psoas, and the iliacus, which are inclined to develop into quick and tight, significantly if you happen to’re fighting tight glute muscle tissues. To deepen this stretch, contract the glutes whereas holding.

:

1. Begin in a kneeling place, and place the left knee on the ground underneath the left hip. Place the proper foot in entrance of the proper hip, so the proper knee is straight over the proper ankle.
2. Place each palms on the proper thigh, conserving the backbone tall.
3. Retract the shoulder blades. Slowly lean ahead into the proper hip whereas conserving the left pressed into the bottom.
4. Maintain.

Static: Maintain the place for 30-45 seconds, repeating it 2-3 occasions. Full the repetitions on one facet earlier than transferring to the opposite facet.

Dynamic: Slowly transfer out and in of the stretch place by leaning ahead into the proper hip for five seconds, after which transferring again to the beginning place, with the left knee underneath the left hip and the proper foot in entrance of the proper hip. It ought to appear like a gradual rocking movement. Repeat 30-45 seconds after which change to the opposite facet.

11. Standing Hip Abduction:



This transfer targets the gluteus medius, minimus, and tensor fasciae latae, though the piriformis and superior gluteus maximus fibers may also get a light stretch.

:

1. Stand with the toes collectively, palms on the hips, and the chest upright.
2. Elevate the proper leg, prolonged, out to the facet. Elevate it as excessive as you possibly can with out creating rotation within the hips. The toes level ahead all the time.
3. Maintain, after which carry the leg again to the physique’s midline.

Static: Maintain the kidnapped leg for 5 seconds, earlier than repeating the motion 10-15 occasions. Swap sides and repeat.

Dynamic: Ensuring to maintain your motion managed, you possibly can choose up the tempo of this stretch by elevating the leg to the facet and bringing it again to the midline with out holding on the high of the stretch. Elevate your leg a bit bit additional every time.

12. Deep Squat Stretch:



Known as Malasana or garland pose in yoga, it is a superb stretch for the hips and groin. Whereas it really works to loosen your hip flexors, it additionally strengthens the glute muscle tissues.

:

1. Begin standing with toes wider than hip-width. Squat down by bending the knees and decreasing the glutes, inserting the arms in between the knees.
2. Sink as little as you possibly can into the squat, so your glutes are near the ground. 
3. Hold your arms prolonged, reaching towards the bottom. The chest stays upright. Place the palms on the ground. Use the arms to push the knees outward.
4. Decrease the hips down additional, if potential, and maintain.

Static: Maintain for 20-30 seconds, repeating 2-3 occasions.

Dynamic: Maintain the stretch for five seconds, after which stand. Squat once more, holding for an additional 5 seconds. Proceed for 30 seconds

GLUTE MYSOFASCIAL RELEASE

Generally the stress within the glute muscle tissues turns into knots and set off factors which are laborious to stretch. The piriformis and gluteus medius are essentially the most liable to growing myofascial ache. Glute myofascial launch relaxes the muscle tissues, releasing painful knots and set off factors. You don’t want a foam roller for these workouts, both. A massage ball, or perhaps a tennis ball, can be utilized to copy the identical actions and attain the deep gluteal muscle tissues.

Piriformis Prolonged Leg Foam Roll:



:

1. Sit on a foam curler. Start with each toes flat on the ground, knees bent, and the palms urgent on the bottom behind you.
2. Prolong the proper leg, conserving the left leg bent. Lean to the facet of the proper leg, inserting your weight on the hip of the prolonged leg.
3. Slowly rock backwards and forwards on the froth curler. If you happen to discover painful factors, make smaller rocking motions over that space till the ache subsides.
4. Proceed for as much as 1 minute; change sides.

Bent Knees Glute Foam Roll:



:

1. Sit on a foam curler. Start with each toes flat on the ground, knees bent, and the palms urgent on the bottom behind you.
2. Start slowly rocking backwards and forwards on the froth curler, shifting your weight round in order that strain is on all points of the gluteus. Cease at any set off factors, rolling the froth curler over the painful space till the stress subsides. Proceed for as much as 1 minute.

Aspect-Mendacity Glute Foam Roll:



To focus on the gluteus medius, rotate so the froth curler hits the facet and higher a part of the glutes. Work the shape curler from the hip joint to the highest of the pelvis. To hit the gluteus minimus, slowly lean your weight ahead and backward as you foam roll. This refined motion lets you work deeper into the gluteus medius and minimus.

:

1. Mendacity in your left facet, place the froth curler on the outer higher space of the glute. The left leg bends with the knee flexed to 90 levels, with the leg’s lateral facet resting on the bottom. The proper knee bends, and the proper foot is on the bottom in entrance of the left leg.
2. The highest arm can relaxation on the hip. Use the bent leg for stability as you start to maneuver the froth curler over the hip and facet glute space. Cease at tender factors, rolling again and ahead till the muscle tightness lessens.
3. Roll for 30-60 seconds earlier than switching sides.

WHEN TO DO GLUTE STRETCHING EXERCISES & HOW OFTEN?

Glute stretches needs to be performed a minimal of two to three occasions per week. Maintain every stretch for at the very least 15 seconds, as much as 1 minute, and repeat 2 to 4 occasions⁶. Stretch on days whenever you carry out lower-body workouts. Dynamic stretches warm up the glutes and activate them for train, whereas static stretching after a exercise alleviates rigidity and reduces irritation. Static stretching can also be nice to include all through the day, significantly when you’ve got a job that requires quite a lot of sitting. This technique retains the glutes activated and prevents them from tightening all through your workday. 

Remaining Ideas:

Who doesn’t love decrease physique gymnasium days? It’s laborious to beat the sensation of pushing your glutes to the max, however simply make sure to counter that by spending time on glute stretches earlier than and after power coaching. In any other case, it might result in tight glutes and hip flexors, inflicting ache, tightness, and dysfunctions.

And since many of those stretches enhance your vary of movement and suppleness, you’ll seemingly additionally see extra positive factors throughout decrease physique exercises. You’ll have the ability to squat deeper, comfortably abduct additional, and carry out step-ups with extra ease. To additional enhance your efficiency, add some glute activation warm-up exercises to your routine.

Extra stretching content material:

References:

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6. Web page P. Present ideas in muscle stretching for train and rehabilitation. Worldwide journal of sports activities bodily remedy. 2012;7(1):109-119.