A list of glute stretches you can do at home or at the gym.
Your glute or butt muscles is the biggest and strongest muscle on your body. It is made up of the gluteus maximus, medius and minimus. Properly stretching these muscles is the key to balancing your body. When your glutes are stretch, it takes pressure off of your lower back. It is important to add glute stretching exercises to your exercise routine.
Lie on our back with your legs elevated and knees bent in a tabletop position.
Bring your right ankle over your left knee, resting it on your left thigh. Place both hands around your left thigh. Gently pull your thigh toward your chest until you feel the stretch in your buttocks Hold for 15 seconds, and switch sides. Repeat sequence with your left ankle crossed resting on your right knee.
Sit comfortably on the floor or an exercise mat with your back straight.
Clasp both hands around your right knee, and bring your right foot over your left thigh, resting your ankle on your thigh.
At the same time, bend your left knee and draw your foot inward so that the side of your left foot is resting on the floor, close to the underside of your raised right thigh.
Hold for 15 seconds, and switch sides. Repeat sequence with your left ankle crossed resting on your right knee.
Lie faceup on the floor with your knees and hips bent.
Cross your left leg over your right so that your left ankle sits across your right thigh.
Grab your left knee with both hands and pull it toward the middle of your chest until you feel a comfortable stretch in your glutes
Primary Muscle Group: Glutes
Muscle Groups Worked in This Exercise: Glutes
Preparation: Move into a sitting position on the floor and extend your right leg straight and extended behind you. Your left leg moves in front of you, bending your leg at a 45 degree angle at your knee joint. Your upper torso should be straight and upright with your arms out comfortably to your sides for balance.
Breathing: Breath in and out through the entire stretch movement.
Stretching the hip extensors is important after leg a workout, cycling, spinning, swimming or other activities that use the hamstrings and hip extensors. Hold onto a stationary object such as a door knob. The key aspect of stretching your hip extensor is to cross one leg other the other and sit into that position. Hold this stretch for at least 10 seconds before switching sides.