Glute Stretches Videos And Instructions

You should always stretch your buttocks (glutes) after your workouts. The glute stretches demonstrated on this page are easy to do anywhere. So, make sure you include them in your cool down sessions.

Sitting Glute Stretches

This stretches your glutes as well as your hips and outer thighs. An extra bonus for you!

Here's the text version.

Method

1. Sit on the floor with your legs straight in front of you.
2. Cross your left foot over your right leg.
3. Place your right elbow on the bent left knee.
4. Put your left hand behind your hip to support yourself.
5. Look over your left shoulder. At the same time apply pressure on your bent knee with your elbow.
6. Stop when you can feel a slight tension in your left buttock.
7. Hold that for 20 to 30 seconds.
8. Switch sides and repeat.

Things To Watch Out For

• Do the movement slowly without jerking.
• Breathe deeply throughout the stretch.

Gluteal Muscle Stretches

Here's the text version of these buttocks stretches.

Method

1. Lie straight on the floor.
2. Bend your left knee at about 90 degrees.
3. Try to touch the floor next to your right hip with your bent left knee. Keep your head, shoulders and upper back flat on the floor.
4. Stop when you can feel a mild tension in your left buttock.
5. Hold 20 to 30 seconds.
6. Switch legs and repeat.

Things To Watch Out For

• Make sure your bent knee stays near your hip, not lower down, in order to target your gluteal muscles.

Another Gluteal Stretches

Here's the text version of how to stretch your buttock muscles this way.

Method

1. Lie on the floor with your knees bent.
2. Cross your right ankle over your left knee.
3. Straighten your left leg and pull it toward your chest.
4. Stop when you can feel a mild stretch in your right buttock.
5. Hold for 20 to 30 seconds.
6. Switch sides and repeat.

Things To Watch Out For

• To target the glute, don't let your lower back come off the floor.

Return from Glute Stretches to Cool Down Exercises.

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