If you’ve been dealing with tight glutes or piriformis muscles, you know how frustrating it can be to find the right stretch. Whether you’re recovering from an injury or just working to improve flexibility, finding the best glute stretches for your body can make all the difference.
In this blog, Dr. Chloe takes us through several glute stretches in seated, prone, supine, and standing positions. She shares helpful variations for different body types, flexibility levels, and abilities, and explains how to progress as your body gets more flexible.
But before we dive into the stretches, there are two key movements you should understand to get the most out of each stretch.
Key Components for Effective Glute Stretches
To really target your glutes and piriformis muscles, you need to focus on two important components when performing glute stretches:
Hip Flexion:
The first component is hip flexion, which means bringing your leg toward your body. When your hip is flexed it helps to open up the muscles deep in your hips, such as the piriformis. Part of hip flexion that isn’t always thought of is tilting the pelvis forward. This subtle movement helps you get even more stretch.
External Rotation of the Femur (Thigh Bone):
The second key movement is external rotation of the femur—that is, rotating your thigh bone outward. This is the key! When doing this, It’s important to make sure the rotation must come from the hip, not the knee. Your knee should remain in line with your hip, and you should not twist or force the movement from the knee joint. This ensures the stretch targets the right muscles and prevents unnecessary strain.
Why Knee Angle Matters in Glute Stretches
The amount of knee bend you have impacts your ability to externally rotate. This is important because the tighter the angle of your knee, the less external rotation you’ll be able to get. If you’re struggling to get a good stretch, try easing off on the bend of your knee a bit. This will allow you to externally rotate the hip more effectively, and as you gain flexibility over time, you can deepen the angle without sacrificing the quality of the stretch.
Glute Stretch Variations: Seated, Prone, Supine, and Standing
Now that we’ve covered the key principles for a great glute stretch, let’s explore different stretch variations. These stretches are designed to target the same muscles but offer a variety of movements to suit different needs and flexibility levels.
Seated Glute Stretches
- Sit upright on the floor with your legs extended in front of you.
- Pull one leg into your chest then cross that leg over the other, placing your ankle just on the outside of your hip.
- Gently hug the knee in front of your towards your body
Repeat the same as above, now instead of hugging that knee towards your chest, try twisting your thoracic spine. To do so, as you turn towards the bent hip, place that hand behind you as you hook your other arm over the knee. If you’re unable to do that, you can keep hugging that knee towards your chest.
A common issue people have with the above stretch is the ability to sit upright enough. If that’s you, try crossing one ankle over the other leg making a 4 position. Using your hands to help you sit upright your pelvis in the right position and then sit down enjoying the stretch!
Prone Glute Stretches
- Get onto all 4’s
- Bend one knee and bring it in between your hands, then walk your foot out slightly to the side
- Keeping your hips square, walk your back leg backwards to help seat yourself lower towards the ground
- Begin on all 4’s
- Bend one knee bringing it between your legs and then move it out to the side.
- Using your hand, take your foot/ankle and bring it out to the side so your shin is parallel to the front of your mat. (this should come from the hip!!! Not the knee! If you feel any tightness or pain in the knee stop!)
- Keeping your hips also parallel to the front of the mat, walk your back leg back to lower yourself down
Standing Glute Stretches
- Find a couch countertop, or box
- Stand in front of the box with your hips square to the surface.
- Bring one knee forward placing it on the box and move the foot to one side (this should be just like a modified pigeon in the prone position).
- Walk your back foot away from the counter/box to help get more of a stretch
- Follow the above steps 1 and 2 of the easy version
- Bring one knee to the middle and then slide it to the side
- Using your hand bring the foot on top of the to surface so it’s parallel to your hips and surface.
- Walk your standing foot back to deepen the stretch
hips!
Supine Glute Stretches
- Lie on your back with your legs flat on the floor
- Position your pelvis properly (tilt it forward)
- Bring one leg into flexion (toward your chest) then turn your hip externally to bring that leg across
- Hug it into your chest (like the seated version)
- Follow steps 1 &2 of the easy version
- When you pull your leg into your chest, now keep your knee at 90 degrees.
- Using your hip, externally rotate your leg. Using your free arm, catch your foot in your elbow.
- Pull the leg into your chest without changing the position of your hips!
Progressing Your Glute Stretches
The beauty of these stretches is that they allow you to progress at your own pace. Start with the variation that feels most accessible to you. If you’re just beginning, the seated stretch might be your best bet as it’s gentle and offers a lot of control. If you have difficulty getting down to the floor, start with the standing variation. As you become more flexible, you can work your way through the prone, supine, and standing stretches for deeper engagement of the glutes and piriformis.
Watch This Detailed Video On Glute Stretches
The Takeaway: Flexibility Takes Time and Patience
No matter which variation of glute stretches you choose, it’s important to remember that flexibility and mobility take time. Regular practice is essential for seeing results, so stay consistent and don’t rush the process. You’ll see way better results doing this just a few minutes a day instead of an hour once a week! Make it part of your routine.
You might find that one variation works better for you depending on your current flexibility, and that’s okay. Be patient with your progress, and over time, you’ll begin to notice a decrease in tightness, less discomfort, and better overall mobility.
Ready to Find Your Perfect Stretch?
Don’t wait for tightness or discomfort to limit your mobility. Start exploring these variations and find the stretch that feels best for your body. Consistent practice and attention to form can help you make steady progress and unlock greater flexibility in the glutes and piriformis.
Have questions or need more guidance on your stretching routine? Reach out to us at Mobility-Doc for personalized recommendations from our team of Physical Therapists!
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