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Glute Stretches - Simple Glute Stretches to Improve Mobility

Flexible glutes are the backbone of having mobile hips and a strong lower back.  Using these 3 glute stretches below, learn how to relieve discomfort in your hips while fixing your body mechanics.

Glute stretches and hip mobility tend to go hand in hand.  Understanding the muscles within the hip and lower back region will make these glute stretches more effective.  The piriformis and gluteus medius are two important muscles that lie within your hips.  The glute stretches listed below will target these muscles and help you maintain stability and mobility in your hips and low back.

Glute Stretches Muscle Anatomy Glute Medius

Glute Stretches:

Pigeon Stretch: 

This is a common, yet one of the most effective glute stretches.  As seen in "Glute and Hamstring Stretches for Low Back Release Video" the stretch starts with one leg folded across the body with the other leg stretched back.  This particular stretch isolates the glute muscle placing it in the best position to optimize flexibility.

Glute Stretches for Piriformis Release and Stretch: 

The piriformis is a hip muscle attached to the internal side of the pelvis [1.] This muscle helps stabilize the hip joint and is responsible for external hip rotation as well as internal rotation of the thigh.  When not treated properly this muscle can cause a loss of range of motion in the hips and pain in the low back, groin, hips and posterior thigh.

Before stretching the piriformis, it is important to break up the muscle tension that is causing pain and stiffness.  Disrupting this tissue will make stretching more painless and beneficial to the muscle.  Finding those trigger points deep in the muscle is difficult with a tennis ball or roller.  A tool such as "The QL Claw" will find those tough to reach places and break up that tight tissue.

After breaking up the tissue in the piriformis.  It is time to stretch the muscle.  The piriformis stretch as seen in "Piriformis Release and Stretch Video" starts lying on your back.  Bringing on leg up and pulling it across your body, you should feel a deep stretch in your piriformis muscle of your glutes.

Glute Stretches for Gluteus Medius:

The final stretch is concentrated in the gluteus medius muscle of the hips.  This particular muscle is often linked to back pain.  Stretching the muscle following  "Gluteus Medius Stretch for Releasing Pressure on the Lower Back" will help spread out that tight tissue and relieve tension in the hips and low back.

To start the stretch, lie on your back.  Bring one knee into your chest until you feel a comfortable stretch in your glute.  Next, pull the leg across your body while keeping tension.  You should feel a deep stretch in your glute. Try and hold for a minute.  If the muscle is too tight to complete this stretch, use a tool such a "The QL Claw" to break up that tissue before the stretch.  This tool is beneficial for all glute stretches.  Tight tissue causes discomfort while stretching, and releasing that built up tension will make muscle more relaxed and receptive.

Glute Stretches

Glute Stretches and Back Pain:

The glute stretches listed above step to living with pain free hips.  However, there is a lot more that goes into mastering flexibility of the low back.  Access to the "Flexible back - Lower Back Flexibility Program" will take your flexibility and training to the next level.  Included with a money back guarantee this program is for anyone struggling with lower back tightness and muscle pain.

Glute stretches help relieve tension, however preventing future injury requires strengthening the muscle.  An exclusive program such such as "Back of Steel - Lower Back Strengthening Program" will give you the necessary tools to bulletproof your lower back.

 

 

 
 
Sources:

[1] Donnelly, Joseph M. Travell, Simons & Simons Myofascial Pain and Dysfunction: the Trigger Point Manual. 3rd ed., Wolters Kluwer Health, 2019.

[2] Davies, Clair, and Amber Davies. The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief. 3rd ed., New Harbinger Publications, Inc., 2013.

 

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