1. Sit down on your knees. Bring your right knee in front of you on the floor, bending at 90 degrees.
2. Extend your back leg behind you.
3. Lean slightly forward and avoid rounding your back. Hold for 30 seconds to one minute. Then, switch legs and repeat.
2. Figure-four stretch
Another one of Dr. Sommer’s favorite glute stretches, the figure-four stretch, helps with both hip and glute flexibility. If you’re experiencing hip or lower back pain, this stretch can help.
1. Lie on your back with your knees bent.
2. Cross one ankle over your opposite knee.
3. Gently pull the crossed leg toward your chest by grabbing the back of the thigh with your opposite hand. Hold for between 30 seconds and one minute. Then, switch legs and repeat.
3. Clam shell stretch
If you’re looking for a glute stretch that also strengthens, Dr. Sommer says the clam shell is a good one to do regularly. It’s an activation stretch—great to do before you work out.
1. Lie on your side with your knees bent and feet together.
2. Lift your top knee away from your bottom knee while keeping your feet together.
3. Hold for two to three full breaths. Return to the starting position and repeat on the other side.
4. Bridge plank
Another glute activation stretch, Dr. Sommer says the bridge plank helps to warm up the glute muscles. It also works the abs.
1. Lie on your back with your knees bent and your feet flat on the floor, hip-width distance apart. Place your hands behind your head or on your hips.
2. While engaging your abs and glutes, push your hips up to form a straight line from your shoulders to your knees.
3. Hold for 30 seconds and then release. Do four reps.
5. Cross legged IT band stretch
Hendrickx recommends this glute stretch if you sit a lot. Consider doing it as a way to unwind after a long drive or working at your desk all day.
1. Stand up straight. Cross one leg in front of the other.
2. Reach down toward one side of your body, reaching as close to your toes as you can.
3. Hold for 30 seconds. Switch legs and repeat. Then, do the stretch again on each side one more time.
6. Cossack stretch
Hendrickx says that the cossack stretch is an especially good glute stretch for runners. “It stretches the glutes as well as the groin muscles, which can be a contributor to tight hips,” he says.
1. Stand with your feet slightly wider than hip-width distance apart.
2. Shift your weight to one side and bend your knee on this side, keeping the other leg straight.
3. Lower your body toward your bent knee. Hold for 30 seconds. Repeat on the other side.
7. Curtsy stretch
“I like this stretch because it encourages the hip to internally rotate, which is a position our hips don’t go into enough,” Hendrickx says. “It helps with hip mobility, which in turn helps with glute tightness.”
