Even when you're not working out, your backside can get sore. Sitting all day can lead to tightness in your glute muscles, which is not only uncomfortable, but can also lead to more serious conditions like IT band issues [1], knee injuries, or lower back pain [2]. Find relief with these glute stretches that help to open up tight hips [3] as well. Pair with this glute foam roller massage [4] to further open up tight glutes.
Seated Twist
- Begin seated on your mat with your legs extended straight out in front of you.
- Bend your right knee and place your right heel as close to your left sit bone as you can.
- Reach your right arm behind you and plant your palm or fingertips on the floor. Place your left hand or elbow on your right knee or thigh, and gently pull your knee to the left until you feel the stretch in your glutes.
- Hold for 20 to 30 seconds, then repeat on the left side.
Modified Pigeon
- Kneel on your mat, then bring your right leg behind you. Lean your torso forward, placing your forearms on the mat. Open your left knee outward to the left; your left ankle might need to slide forward so your pelvis can lower toward the floor.
- Bend your elbows to deepen your stretch.
- Hold for one minute, then switch legs.
Pigeon Pose
If you want a deeper stretch than Modified Pigeon, drop into a full Pigeon Pose.
- Bring your right knee forward between your hands so your outer right leg is resting on the mat. If your hips are more open, inch your right foot away from you. Make sure your left hip is always pointing down toward the mat.
- Walk your hands out in front of you, allowing your torso to rest over your right knee. Hold here, breathing into any areas of tightness and tension for at least five breaths.
Seated Leg Cradle
- Sit on your mat cross-legged or with your feet touching each other. Lift up your left leg and hook your calf over your left arm. Grab on to your feet with your hands for support.
- Slowly lift up your left leg until you feel a stretch in your glutes and hips. You can gently rock your leg from side to side to move the stretch to different parts of the muscle.
- Hold for 30 seconds, then switch legs.
Supine Cow Stretch
- On your mat, lie on your back and cross your right knee over your left knee. Hug both knees toward your chest, making sure you keep a neutral back and neck.
- If you don't feel a stretch, then work your hands down your legs, aiming for your ankles. Make sure you keep your head down.
- Hold here for 30 seconds to one minute, then uncross and repeat with your left knee over your right.