Best Glute Stretches To Do Before and After Your Workout
Doing glute stretches can help you dismiss muscle tightness and tension, reduce little back pain or tautness in your hips, increase your agility and range of gesture, and decrease your danger of injury.
The gluteus medius is one of the three gluteal muscles that include your backside. This muscle group is accountable for the internal and external rotation of the hip, stabilization of the pelvis, and kidnapping of the hip joint. The gluteus medius is in sync with other gluteal muscles to promise the whole gluteal muscle collection functions as it should.
Dimness of the gluteus medius can result in several problems, such as limping, back pain, loss of normal movement, and even wounds. This happens because of an uneven delivery of weight load among other areas in your body. One method to strengthen or stop a weak gluteus medius is through stretching.
In this article, we’ll describe how to stretch your glutes and the benefits of doing so.
6 Best Glute Stretches
Whether you’re new to stretching your glutes or want to add variety to your routine, you can gain inspiration from some of Matty’s favorites. (My fellow yoga lovers will be pleased to know that some famous poses are some of the best glute stretches.)
During these stretches, maintain steady, controlled breathing and evade bouncing or overstretching to stop injury. Lengthen your body on the gasp and go deeper into your give on the exhale.
Three Glute Stretches to Do Before Your Workout
Woman practices Figure 4 Stretch to stretch her glutes:
- Figure 4 Stretch
Start in a seated position on the floor.
Cross your right ankle over your left thigh. Mildly press down on your right knee until you feel the stretch in your glutes.
Hold for 30 seconds.
Repeat on the opposite side.
If you want to try a variation of this go-to glute stretch, lie on your back and lace your fingers behind your left hamstring. Gently pull your left leg in toward your upper body.
- Standing Glute Stretch
Stand with your feet hip-width apart.
Cross your right leg and complete your left leg.
Lean forward, reaching toward the ground or your ankles.
Hold for 30 seconds.
Repeat on the opposite side.
If you have difficulty reaching your ankles or the floor, bring the ground closer to you with a yoga block, bolster, or another prop.
Man does a lunging hip flexor stretch to stretch his glutes
- Lunging Hip Flexor Stretch
Start in a lunge place with your back knee on the floor. If you have knee pain, place a towel or blanket under your spinal knee.
Mildly push your hips forward, sensation the stretch in the front of your hip and the hip flexor muscle of your back leg.
Hold for 30 seconds.
Repeat on the opposite side.
3 Glute Stretches to Do After Your Workout
The woman does a Pigeon Pose to stretch her glutes:
- Pigeon Pose
The pigeon pose is famous for being an intense hip opener, sometimes even unearthing emotional stress held in the body. Go slow and steady with this hip-opening, glute-stretching pose, maintaining even inhales and exhales and only advancing as far as it feels safe and comfortable.
Start in a plank position on your mat.
Bring your right knee toward your right wrist. Extend your left leg back behind you.
To minimize the intensity of this stretch, keep your right heel closer to your body. Place your right shin perpendicular to the top of your mat to increase the intensity.
Stay here or fold your upper body over your right shin. Feel the stretch in your glutes.
Hold for 30 seconds.
Repeat on the opposite side.
Man does a seated forward fold to stretch his glutes.
- Seated Forward Fold
Start in a seated place with your legs extended in front of you.
Bend forward from your hips and spread toward your shins or toes. Focus on relaxing (rather than tightening) your glutes.
Hold for 30 seconds.
- Seated Spinal Twist
Start in a seated position.
Cross your right leg ended your left leg. Your right foot should be established on the left side of your left leg. Your right knee should be set. Keep your left leg bent, or spread it forward ahead of you.
Twist your torso toward your right knee. Hug your right knee gently. Touch the stretch in your glutes and lower back.
Hold for 30 seconds.
Repeat on the opposite side.
Why Do Glute Stretches?
Stretching regularly is another method to prevent inactive or tight glutes. Glute stretches can improve your hip flexibility workout performance and allow you to go about your daily actions more simply.
If you have soreness or tightness in your buttocks, lower back, hamstrings, knees, hips, lower back, hamstrings, or pelvic uneasiness, stretching your glutes can help. Taking care of one of the main muscles in your body means taking care of all the linking parts, too!
What Are The Benefits Of Glute Stretches?
Lack of use from sitting all day and overemployment from running too much can lead to aches. You want to avoid both scenarios since tight glutes can cause muscular inequities in the kinetic chain, leading to injury. Stretching (and strengthening) the glutes can help alleviate these issues.
Inferior back pain, IT band issues, runner’s knee, piriformis syndrome, and more have all been associated with glute dysfunction.
Whether your mileage is super high or you’ve been equine a desk all day, you can start incorporating these glute stretches into your everyday routine ASAP to save running your butt off injury-free.
When Should You Stretch Your Glutes?
Suppose you can try to stretch your glutes daily. However, if that’s unrealistic, stretching this essential muscle group every few days can give you palpable relief. Even a few simple glute stretches can go a long way to relieve that tightness and improve your mobility.
Why Are There So Many Different Glute Stretches?
Your glutes are complete with more than one muscle. The main one, the gluteus maximus, is the one that delivers a lot of power and shape to your rump.
The next main is the gluteus medius, which assists you in lifting your leg to the side and alternate the leg. It also stabilizes your leg as you move, so it’s essential to save it solid.
The gluteus minimus stabilizes your pelvis and alternates the leg. Lastly, the piriformis, located under the gluteus medius, attaches your tailbone to your thigh bone, serving with hip rotation and flexion.
Combining a few different stretches safeguards you to upsurge flexibility and mobility in all four glute muscles, improving your overall performance in your workouts!
Conclusion
Whether you’re feeling tight from running, cycling, walking, or even just sitting, these glute stretches can offer relief. Avoid neglecting regular stretching in favor of saving a few precious minutes. Incorporating the above glute stretches into your routine can help alleviate glute tightness, improve flexibility, and contribute to better overall physical health.
