Glute Stretches
Written By: Chloe Wilson, BSc(Hons) Physiotherapy
Reviewed by: KPE Medical Review Board
Glute stretches help to relieve a whole range of problems.
Tight glutes often cause pain in the knee, hip or back by subtly altering the position of the leg, causing an uneven distribution of forces through the knee.
Tightness in the buttock muscles is also a common cause of back pain as it can lead to back stiffness.
Here, you will find our top three glute stretches for the buttock muscles which help improve flexibility, relieve pain and prevent injuries. With easy to follow instructions and pictures, these gluteal stretches can all be done in your own home and don't require any special equipment.
Top Three Glute Stretches
You only need to do one or two of these glute stretches - pick whichever you prefer. To be most effective you need to:
- Hold the stretch for 30 seconds
- Repeat each stretch 3 times
Each of the pictures below show the left-hand glutes muscles being stretched.
If you haven't already read the knee stretches intro page, do have a look to find information on how to get the best results from glute stretches with the minimum effort.
1. Pretzel Stretch
Starting Position: Lie flat on your back and bend both knees. Cross one leg over the other so your foot is on the opposite knee
Action: Bring both knees towards your chest and gently pull the uncrossed leg towards you until you feel a stretch in your buttock. Hold for 30 secs
Repetition: Repeat 3 times, 2x daily, or before and after exercise
2. Twisting Buttock Stretch
Starting Position: Sit on the floor with one leg bent and the other straight.
Action: Turn your body towards the bent knee side until you feel a stretch in your buttocks. Hold for 30 secs
Repetition: Repeat 3 times, 2x daily, or before and after exercise
Progression: 1. Bend one knee and cross it over the other leg so your foot is by the inner side of other knee. Repeat the stretch.
2. Stretch the glutes further by anchoring your elbow round the bent knee and pulling the knee further over to the opposite side
3. Figure 4 Glute Stretch
Starting Position: Sit in a chair and cross one leg so that the foot is resting on the other knee as shown.
Action: Gently lean forward until a stretch is felt in the buttock of the crossed leg. Hold for 30 secs
Repetition: Repeat 3 times, 2x daily, or before and after exercise
Progression: 1. Gently push down on your knee to increase the glutes stretch
2. Progress further by leaning towards the foot resting on your knee i.e. away from the side you are stretching
What Else Can Help?
To get the maximum benefit from these glutes stretches, see the knee stretches guide for top tips on getting the maximum benefit from the minimum effort.
- Quads Stretches: for the front thigh muscles
- Hamstring Stretches: for the posterior thigh muscles
- ITB Stretches: for the tight band on the outer thigh
- Calf Stretches: for the back of the calf muscles
- Piriformis Stretches: for even more buttock stretches
It is also important to have good strength in your glutes to help avoid knee pain. Most people I've treated with knee pain have weak glutes so it’s really important to strengthen them. LEARN MORE >
Related Articles
Page Last Updated: 17th March, 2020
Next Review Due: 17th March 2022
Your Comments
Share your knee pain experiences with others, whether it be ideas, top tips, things that worked well for you, problems you've had etc.......