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5 Best Glute Stretches for Pain Relief

Are you experiencing pain in your glutes? It's a common problem that affects many people, especially those who sit for long periods or participate in activities that require repetitive motions. However, stretching can help alleviate pain and improve flexibility in the glute muscles. In this article, we'll discuss five of the best glute stretches for pain relief.

Glute Stretches for Pain Relief


5 of the Best Glute Stretches For Pain Relief:

#1 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 stretch for pain relief

#2 Figure 4 Glute Stretch:

The figure 4 stretch is an excellent way to target the piriformis muscle (a small muscle located deep in the glutes).  To perform this stretch, lie on your back with your knees bent and feet flat on the floor.  Cross your right ankle over your left knee and gently pull your left thigh towards your chest.  Hold for 30 seconds, then switch sides and repeat.

#3 Lizard Glute Stretch:

This is a popular glute stretch and yoga pose that targets the hips and glutes.  To perform this stretch, start in a high plank position, then bring your right foot to the outside of your right hand.  Lower your left knee to the ground, then slowly lower your forearms to the ground.  Hold for 30 seconds, then switch sides and repeat.

#4 Seated Piriformis Release 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.

Glute stretch for piriformis

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 help to dig deep into the hard-to-reach places that are causing you pain.

After breaking up the tissue in the piriformis.  It is time to stretch the muscle.  Start by sitting on a chair with your feet flat on the ground.  Cross your right ankle over your left knee, so that your right knee is pointing out to the side.  Grab your right knee and gently pull it into your chest until you feel a comfortable stretch in your glute muscle.  Hold for 15-30 seconds and repeat with your left leg. 

#5 Gluteus Medius Stretch:

The final glute 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 the Lower Back will help spread out that tight tissue and relieve tension in the hips and low back.

Glute Stretch for Gluteus Medius

To start the glute 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 glute stretch, use a tool such as The QL Claw to break up the tissue before the stretch.  This tool is beneficial for all glute stretches.  Tight tissue causes discomfort while stretching, and releasing the built-up tension will make muscles more relaxed and receptive to the glute stretch.


Glute Stretches and Back Pain Relief:

Glute and hamstring stretches for lower back pressure relief and hip mobility tend to go hand in hand.  Understanding the muscles within the hip and lower back region will make these 5 glute stretches and glute activation exercises more effective.  The piriformis and gluteus medius are two important muscles that lie within your hips.  Mastering these muscles will give you more mobility and help with pain management in both your buttock and lower back region.  

Glute Stretches For Relief


Glute Stretches TakeAways:

In conclusion, glute stretches can be an effective way to alleviate pain and improve flexibility in the glutes. Incorporating these five stretches into your daily routine can help you feel better and move more freely. Remember to always listen to your body and stop any stretch that causes pain or discomfort.


[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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