A Physical Therapist Shares Glute Stretches to Relieve Tightness

Glute exercises get all the attention for helping you achieve, uh, a perky bum. But glute stretches are just as important; they’re crucial for staying mobile and doing regular, daily movements without discomfort.

Meet the experts: Alex Germano, P.T., D.P.T., G.C.S., CF-L2., a physical therapist and clinician with FOX Rehabilitation; Josh York, C.P.T., a personal trainer and CEO and founder of GYMGUYZ.

“Glutes play a key role in stabilizing your pelvis and maintaining posture,” explains Josh York, C.P.T., a personal trainer and CEO and founder of GYMGUYZ. “They are also responsible for hip extension, moving your legs backwards, and rotating your legs outwards. When you are standing, walking, or running, your glutes are utilized to stabilize your lower back.”

So, when you experience lower back and hip pain, you may actually have tight glutes without knowing it, he adds, because those areas are strained and working harder. “Tight glutes can also lead to poor posture, which could then take a toll on knees and hamstrings,” he says. Really, your whole body relies on you keeping your butt muscles moving.

Glute stretches benefits

Stretched glutes help with lower limb mobility, maintain pelvic stability (especially in single leg positions), and work to maintain balance and coordination, says Alex Germano, P.T., D.P.T., G.C.S., CF-L2., a physical therapist and clinician with FOX Rehabilitation. They can also mitigate lower back and pelvic pain, and they can help prevent soreness after exercise, she adds. Below, she outlines the three main glute muscles and how they work.

• Gluteus Maximus: The gluteus maximus is primarily responsible for hip extension, external rotation, and helps maintain an upright posture. This muscle is a powerful hip extensor (meaning it brings the leg behind the pelvis) and helps us with things like running, standing up, and climbing stairs.

• Gluteus Medius: Located partially underneath the gluteus maximus, the gluteus medius plays a key role in hip abduction (moving the leg away from the body) and stabilizing the pelvis during activities like walking or balancing on one leg. This muscle is essential for lateral movements and maintaining stability.

• Gluteus Minimus: The smallest and deepest of the three gluteal muscles, the gluteus minimus assists in hip abduction and internal rotation. It works closely with the gluteus medius to stabilize the pelvis and support the leg during movement.

When to do glute stretches

“I would perform dynamic stretches for the gluteal group before exercise to help with improving blood flow, mobility, and coordination,” says Germano. “Longer, static stretches for the gluteal group can be performed after exercise in order to work on muscle relaxation, enhance recovery, and improve general range of motion.”

Glute stretches to try

Below, Germano shares her go-to glute stretches.

Hip 90-90

“This is a dynamic stretch for both hips at the same time,” Germano explains. It works on rotation and could help you get more comfortable in squats, she adds.

1. Start sitting on the floor with your legs extended in a V shape.

2. Fold your knees so that they make 90-degree angles, both knees pointing toward the right.

3. Lean your upper body over your right knee, getting as close as you can to the ground without pain.

4. Hold and feel the stretch in your opposite glute and hip.

5. Switch sides and repeat.

Pigeon

This stretch targets all three gluteal muscles, Germano says. “You may also get the added benefit of stretch through the lumbar spine as well,” she adds. “You can try different positions of the front leg, like more crossed in front of your body, to feel different stretches. If the floor isn’t accessible for you, try this version in a chair.”

1. Start on all fours. Place your right knee near your right wrist, and your shin on the floor. Move your right ankle toward your left wrist.

2. Slide your left leg back, point your toes, and keep your hips facing forward.

3. Gently walk your hands forward, or stack your fists and rest your head on them.

4. Hold for a few breaths.

5. Return to the starting position.

6. Switch legs and repeat.

Lying figure four

This stretch targets the outer glutes and thighs and is also a great way to decompress after a long day.

1. Lie on your back with your knees bent and feet flat on the floor.

2. Place your left ankle on your right thigh, creating a “four” shape with your left leg.

3. Stay there, or for more of a stretch, thread your left arm through the opening you created with your left leg and clasp your hands behind your right thigh.

4. Lift your right foot off of the floor and pull your right knee towards your chest, straightening your left foot.

5. Hold for 30 seconds, then repeat on the opposite side.

Deep squat

It’s called a deep squat for a reason—this glute squat really gets in there, helping you access a deeper range of motion, Germano says. “Try pushing the knees in and out to work on more rotation at the hips,” she suggests. “If this is uncomfortable, try putting an object under your heels so that you can access deeper ranges of motion.”

1. Using an upright support or door frame as a counterbalance, hold it securely and place your feet hip-distance apart.

2. Slowly lower your bum toward the floor.

3. Rock from side to side, if that feels accessible.

Down dog

“This stretch is mostly for gluteal maximus as well as the hamstrings,” Germano explains. It’s also a dynamic move that benefits the rest of the body, too.

1. Begin in a plank or push-up position.

2. Bend your knees and pull your hips and bum up toward the sky, creating a V-shape with your body.

3. Pedal out your heels to feel the stretch in your hamstrings.

4. Hold.

Quadrupled rockback

“This stretch can work different gluteal muscles based on your foot position. If you want to work on your internal rotation range of motion, move your feet outwards while keeping your knees in place,” Germano says. “If you want to work on external rotation, try bringing the feet together.” If any of that places too much pressure on your knees, she recommends placing a pillow behind them for extra support.

1. Begin on all fours in a tabletop position.

2. Push your bum toward your heels, then rock forward, back into tabletop.

3. Repeat four times.

Supine twist

This is a classic gluteal and lumbar stretch that can be performed upon waking in the morning or before going to bed, Germano says. It’s a great way to work on the gluteal muscles that are hip abductors, meaning they help your body move from side to side.

1. Lay flat on the ground.

2. Raise your right leg and bend your knee, shin parallel to the ground.

3. Keeping your left buttock on the ground, or as close as possible, let the right knee fall across your torso, landing on your left side.

4. Feel the stretch in your glute and lower back.

5. Switch sides.

Butterfly stretch

This hip opener and glute stretch is a gentle way to wake up your lower body.

1. Begin seated on the floor with your spine elongated.

2. Bend both knees and bring the soles of your feet together.

3. Stay there, or reach your hands around your feet as you hinge at your hips and fold, bringing your torso over your legs.

4. You can also extend your hands in front of you to intensify the move.

5. Hold for 30 seconds.

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