If you want a stronger, more toned booty, then look no further.
We all know the importance of stretching our muscles to keep them loose and injury-free, but glute stretches can be particularly beneficial for those looking to target their lower body strength.
Not only does stretching help reduce tightness in your hip flexors, quadriceps, hamstrings and other areas around your glutes – it also encourages increased range of motion while strengthening these key muscle groups for improved performance.
In this blog post, we’ll share with you the top five best glute stretches that will help promote overall flexibility while targeting your core as well:
Best At-Home Glute Stretches
Listed below are the best glute stretches for having toned hips:
1. Pigeon Pose
Pigeon Pose is an excellent yoga stretch that targets the glutes and hip flexors. It helps to improve hip flexibility and alleviate tension in the gluteal muscles.
This glute stretch can be particularly beneficial for individuals who spend long hours sitting, as it can help open up the hips and reduce discomfort associated with tight hip flexors.
Pigeon Pose also promotes relaxation and can be a great way to relieve stress and anxiety.
Step-By-Step Guide
- Start in a tabletop position on your hands and knees.
- Bring your right knee forward and place it behind your right wrist.
- Extend your left leg straight back behind you.
- Square your hips as much as possible. Your right knee should be at a 90-degree angle.
- Slowly lower your upper body down over your right leg.
- You can rest your forearms on the ground or extend your arms out in front of you.
- Hold the stretch for 20-30 seconds, then switch to the other side.
2. Supine Figure 4 Stretch
The Supine Figure 4 Stretch is a simple yet effective way to stretch the glutes and lower back. It specifically targets the piriformis muscle, which can become tight and contribute to lower back pain.
By crossing one ankle over the opposite knee and gently pulling the thigh toward the chest, this stretch helps release tension in the glutes and improve hip mobility.
It's a valuable at home glute stretch for those seeking relief from sciatica or general hip tightness.
Step-By-Step Guide
- Lie on your back with your knees bent and feet flat on the floor.
- Cross your right ankle over your left knee, creating a "figure 4" shape with your legs.
- Reach through the gap between your legs and clasp your hands behind your left thigh.
- Gently pull your left thigh toward your chest while keeping your right foot flexed to protect your knee.
- Hold the stretch for 20-30 seconds, then switch to the other side.
3. Butterfly Stretch
The Butterfly Stretch is a versatile stretch that primarily targets the inner thighs and groins but also engages the glutes.
It is excellent for improving hip flexibility and can help alleviate discomfort in the hip region.
Regular practice of the Butterfly Stretch can enhance your range of motion, making it beneficial for activities that require hip mobility, such as dancing or martial arts.
Step-By-Step Guide
- Sit on the floor with your legs extended straight in front of you.
- Bend your knees and bring the soles of your feet together, allowing your knees to open out to the sides.
- Hold your feet with your hands.
- Gently press your knees down toward the floor, feeling a stretch in your inner thighs and groin.
- Hold the stretch for 20-30 seconds while maintaining a straight back.
4. Lizard Pose
Lizard Pose is a deep hip opener that stretches the groin, hamstrings, and glutes. This yoga pose can be particularly helpful for athletes and individuals looking to enhance hip mobility and flexibility.
It also provides an opportunity for gentle hip flexor and quadriceps stretching.
Lizard Pose is amongst the best glute stretches that can promote better posture and relieve tension in the hip region, making it an excellent addition to your stretching routine.
Step-By-Step Guide
- Start in a plank position with your hands shoulder-width apart.
- Step your right foot to the outside of your right hand.
- Lower your hips toward the ground, keeping your chest lifted.
- You can stay on your hands or lower down onto your forearms for a deeper stretch.
- Hold the stretch for 30-40 seconds, then switch to the other side.
5. Thread the Needle Stretch
Thread the Needle Stretch is a fantastic way to release tension in the shoulders, upper back, and glutes.
By threading one arm under the other and lowering the shoulder to the ground, you can create a gentle twisting motion that stretches the glutes and helps improve spinal mobility.
This stretch is particularly useful for those with tight hips and upper back discomfort. It can also be an effective way to relieve stress and promote relaxation.
Step-By-Step Guide
- Begin on your hands and knees in a tabletop position.
- Slide your right hand underneath your left arm, reaching it as far as you can to the left.
- Lower your right shoulder and cheek to the floor.
- Keep your hips elevated slightly.
- Hold the stretch for 40-50 seconds, then switch to the other side.
Over To You
Through regular glute stretching, you can improve your hip health, prevent pain and injury in the area, and enhance your performance while engaging in activities that target the glutes.
Try to incorporate a variety of these exercises into your daily routine for optimal results.
Remember, it is important to take things slowly at first -- if something feels uncomfortable or painful stop immediately and check with a doctor before continuing.
Finally, be sure to research appropriate form and technique as getting it right is essential for avoiding injury.
