5 of the Best Glute Stretches For Pain Relief
#1 Pigeon Stretch
This is a common, yet one of the most effective glute stretches. The pigeon 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.
#2 Figure 4 Glute Stretch
- Sit tall on the floor with your legs extended.
- Bend your knees placing your feet flat and hip-width apart.
- Cross one ankle over the opposite knee.
- Sit tall and apply gentle pressure.
- Stretch and hold for 15-30 seconds.
- Switch sides.
#3 Lizard Glute Stretch:
This is a popular gluteus maximus 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.
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. To progress the stretch, drop your leg down to the starting position and lean forwards—as seen in the second image above.
#5 Gluteus Medius Stretch:
The final glute stretch is concentrated in the gluteus medius muscle of the hips. The gluteus medius muscle is responsible for lateral and external hip movement along with the internal rotation of the thigh. This particular muscle is often linked to back pain.
To start the gluteus medius stretch,
- Lie on your back.
- Bring one knee into your chest until you feel a comfortable stretch in your glute.
- Pull the leg across your body while keeping tension. You should feel a deep stretch in your glute. Try and hold for a minute.
Elite Glute Relief
Tight glutes can cause a WORLD of pain—especially in the lower back.
Stretching is only one part of the equation. If you want truly exceptional results, mix in deep tissue massage.
Think of your pain in terms of muscle fibers. When the fibers become tight, they pull on surrounding joints and other muscles, causing pain. Only once you release the muscle knots can you experience the mobility you once had— this is something PTs and chiropractors don't always tell you.
The most tense and painful muscle knots are not surface-level. They are deep and difficult to pinpoint. This is why stretching, by itself, is not always effective.
You need a professional to release the deep knot or a massage tool that’s up for the task.
For deep glute muscles such as the Gluteus Medius and Piriformis, I will only ever use the QL Claw because of the intention behind the product’s design, and its ability to get in those hard-to-reach places.
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.