:max_bytes(150000):strip_icc()/Health-Stocksy_txp61df1de5JIq300_Medium_4395415-e0440eea834e47b596db906ce20d877b.jpg)
Tight glutes can sneak up on you. Whether you sit for long hours, lift heavy at the gym, or just haven’t stretched in a while, your glutes can get stiff. When that happens, it doesn’t just affect your butt. It can pull on your lower back, hips, and even your hamstrings. That’s why it’s so important to keep them loose.
Stretching your glutes doesn’t have to be hard or time-consuming. With a few simple moves, you can feel a big difference. These stretches can help you move better, ease pain, and feel more relaxed in your body.
Let’s look at 7 easy ways to stretch tight glutes.
1. Seated Figure Four Stretch
This one is perfect if you’re sitting a lot. You can even do it in a chair.
Sit up straight in a chair with both feet flat on the ground. Take your right ankle and place it on top of your left thigh, just above the knee. You should see your legs forming a figure four shape. Keep your back straight and gently lean forward until you feel a stretch in your right glute. Hold it for 30 seconds to 1 minute, then switch sides.
This stretch opens your hips and targets the deep muscles in your glutes.
2. Lying Figure Four Stretch
If you prefer stretching on the floor, try this version.
Lie on your back with both knees bent and feet flat on the floor. Cross your right ankle over your left thigh. Now, reach through your legs and grab the back of your left thigh with both hands. Gently pull it toward your chest. You should feel a nice stretch in your right glute. Hold it for 30 to 60 seconds, then switch sides.
This stretch goes deep but feels gentle on your body.
3. Pigeon Pose
Pigeon pose comes from yoga, and it’s a great way to stretch your glutes and hips.
Start on your hands and knees. Bring your right knee forward and place it behind your right wrist. Let your right shin rest across your mat. Stretch your left leg straight behind you. Try to square your hips to face forward. If this feels okay, lower your upper body over your front leg and rest your forehead on your hands or the floor.
Hold for 30 seconds or longer. Then switch sides. This one can feel intense, so go slow and don’t force it.
4. Standing Figure Four Stretch
Need a stretch you can do while standing? This one’s for you.
Stand tall with your feet hip-width apart. Shift your weight to your left leg. Bend your right knee and place your right ankle over your left thigh. It should look like you’re making the same figure four shape from earlier. Now bend your standing leg like you’re sitting in a chair. Keep your chest lifted.
You’ll feel this in your right glute. Hold the stretch for 20 to 30 seconds, then change sides. It also helps improve your balance.
5. Supine Twist
This stretch is very calming and great for your glutes and lower back.
Lie on your back with your legs straight. Bend your right knee and bring it up toward your chest. Then gently guide it across your body to the left. Let your knee fall toward the floor while keeping your right shoulder down. You can stretch your right arm out to the side.
Breathe deeply and relax into the twist. Hold it for 30 seconds or more. Repeat on the other side. It’s a nice way to release tension at the end of the day.
6. Child’s Pose with Side Reach
Child’s pose is a relaxing stretch. When you add a side reach, it targets the outer glutes even more.
Start by kneeling on the floor. Sit your hips back over your heels and stretch your arms forward. Let your forehead rest on the mat. Now walk both hands over to the right to stretch the left side of your glutes and hips. Hold that position for 20 to 30 seconds.
Come back to center, then walk your hands to the left to stretch the other side. It’s a gentle move that feels great when your glutes are sore.
7. Wall Glute Stretch
This is a passive stretch you can do by a wall or doorway.
Lie on your back near a wall and place your feet on it with your knees bent. Cross your right ankle over your left thigh, just like in the figure four stretch. Let your hips sink into the floor and relax. You don’t need to pull or push. Just let gravity do the work.
Hold this stretch for 1 to 2 minutes if you can. It’s great for loosening up tight glutes without strain.
Your glutes work hard every day, whether you’re walking, sitting, or working out. Giving them some love with these easy stretches can help you feel better all over. You don’t have to do them all at once. Even picking 2 or 3 can make a big difference when done regularly. Just listen to your body, go slow, and breathe through each stretch.
