How to Stretch Glutes ? Loosen Tight Glute

How to Stretch Glutes ? Seated Leg Cradle - Glute Stretch

Probably you are facing issues as Tight Glutes or seeking to improve your flexibility and mobility, increase your muscles performance as a Athletic or Runner or probably suffering from a lower back pain. All these issues are connected and related commonly to Glutes Muscles. Based on this in order to help you need to find out how to stretch Glutes ?

Glute Stretches generate a loosen muscles and flexibility body motions with a great deal for supporting and recover from a wide range of a body muscle issues, such as Tightness, Stiffness and Back pain.

Tight Glutes mainly could result a Knee or a Hip pain which caused by the imbalance result of pressure distribution on Hips during legs mobility that leads for additional stress through the knee. Moreover the back stiffness leads to back pain, is another common issue could result from Glutes Tightness. In addition glute stretches for runners is essential, since they experience a heavy activity loads on Glutes muscle which could cause sudden injury.

In this article, will guide you through the Best Glute Stretches for the butt muscles in which will enhance your body elasticity, prevent possible injuries and relieve pain. These gluts stretches can performed at your own home most of them without equipment.

Why are My Glutes Tight?

Heavily body workouts for middle muscles can cause Pain to Glutes Maximus muscle (external biggest layer of glutes), On other hand our daily life routine activities leads to increase soreness in different areas of Glutes Muscle.

When Glutes becomes tight either from long sitting or intense leg exercise, stretches piriformis muscles, can help to recover this muscle to it’s normal functionality, relief glute pain and retrieve muscle with full motion by loosen hip movement is the main purpose of this article.

Glutes are connected to other body parts and muscle, therefor in case Glutes tightness you will start feeling pain accordingly on these parts:

  • Pelvis
  • Back
  • Hips
  • Legs

First lets discus Glutes anatomy structure and layers, to understand it’s functionality and the importance role in our body.

Glute Anatomy

The muscle structure contains a combination groups from three main layers, which are Gluteus Maximus, Medius and Minimus.  The butt overall muscle responsible for a major activities like knee extension and hip rotation.

Glutes Anatomy structure

  • Gluteus Maximus

This is the main external muscle located on the butt surface and the biggest layer between them. It generates the rounding shape of the Butt, so once you exercise this area will surprise you of the big change difference in it’s shape look, to be a well formed and rounded, not a flat surface.

This muscle connected with Hips bones and responsible mainly for extensions and helps in rotation movements, like walking or running.

  • Gluteus Medius

Located in upper outer part of your butt, responsible for lifting upper body to the sides and helps on leg rotation. In addition provides balancing to the pelvis while your walking, means any dysfunctional on Medius muscle, will resulting issues on walking and running.

  • Gluteus Minimus

Similar responsibility of Medius to stabilize pelvis and rotating the legs. It’s the smallest muscle between the three layers and located at right below Medius.

How to Stretch Glutes ?

Let’s list the stretches exercises that will help you Loosen up Glutes Tights and reliving pain.

    1. Seated Leg Cradle

Seated Leg Cradle - Glute Stretch

The seated Glute stretch have a quick result from the next day after the training performed, which will relive the sore Glutes. So Lets start with it:

  • Use a simple Mat for your relief. Start by sitting on floor with both your legs extended out straight.
    Hold the right knee and Draw towards your chest and cradle the leg by positioning the right knee in the bend of the right elbow and the right feet leg in the bend of the left elbow.
  • Ensure to keep your back straight and start gently sliding slightly your right leg from left to right.
    You shall start feel squeeze with your right hip and glute.
  • Hold for 30 seconds before releasing your leg.
  • Switch to opposite side and start repeating the stretch.

* Note: This stretch required some flexibility, so you can adjust the stretch intensity by griping your foot and knee with your hands in-front of your chest.

   2. Glute Foam Roll

Glute Foam Roll - Glute Stretch - glute stretches for lower back pain

This stretch required a foam roller tool.

  • Start by sitting on top of a foam roller, keep with your legs extended straight in front of you.
  • Raise one of your leg, by place your feet above the other leg knee.
  • Re-position your body so that the roller is between your sit bone and hipbone.
  • Now slowly roll out glutes forward and then reverse directions.
  • Switch to other side leg and repeat.


  3. Standing figure-four Stretch

Standing figure four Stretch for glute Stretch - glute stretches standing

The standing figure 4 stretch is exciting exercise while performing, it’s one of glute stretches standing positions you can practice with. Let’s start with:

  • Stand up and place your hands on your hips.
  • Raise and cross one leg on another over your knee, this will shape a “four” number.
  • While keep your back and posture straighten.
  • Lower your upper body to almost knees level, as possible.
  • Freeze this position for 4-6 seconds, then raise your body up again. repeat for 4 times.
  • Switch by repeat stretches to the other leg side.


   4. Seated figure-four stretch

Seated figure four stretch for glute Stretch

The Seated figure 4 stretch is similar to Glute Foam Roll stretch, but without roller foam tool, as a replacement in case you don’t have it.

  • Sit on floor with seated position, keep you spine upright.
  • Start cross your right leg over your left by set right feet on the knee, place your palms flat on floor and slightly behind you.
  • Flex and bend your torso forward, for extra deeper stretch.
  • Freeze this position for 10-12 seconds, then lower your leg on the floor.
  • Switch to other side leg and repeat.

* Note: You can increase the stretch glute intensity. For the crossing leg, draw your sole feet more higher towards your hip, then continue your stretch steps.


   5. Seated twist

Seated twist for glute Stretch

Seated twist is a great exercises that works very well as stretches for buttock pain.

  • Start in seated position on the floor, set your legs straight in front of you. Keep both hands on your back with palm flat on floor to support your back lumbar.
  • While bending your left knee, Raise your left leg across the right, place your left foot flat on the floor .
  • Twist your head to the left side, and place your right elbow to the left side of your left knee, with arm in straight vertical position.
  • Take deep breath in and out and hold position for 10 – 12 seconds.
  • Untwist by switch to another side and repeat.


   6. Pigeon Pose (Pada Rajakapotasana)

Pigeon Pose for glute Stretch

  • Start place both your hands and knees on a mat. Bring your left knee toward the left palm.
  • Adjust your left shin on the floor with ankle toward the right palm. Try as possible to set left shin to be parallel with the front of the mat.
  • Then slide your right leg back to start feel more stretch.
  • Keep your back up-straight and head looking forward.
  • Hold this position for (10 to 20) seconds (Keep Breath in and out slowly).
  • Slowly unlock the pose and repeat by switch to other side.


   7. Glute Bridge 

what is glute bridges

In this routine have another useful as glute stretches for lower back pain.

  • Lie on your back on a mat with your knees bent and keep feet flat on the floor. Hands to your sides with palms on the floor.
  • Set your feet at hip-width apart and slowly shrink your abdominal muscles.
  • Breathe out then raise your hips up from the floor. While squeeze your glute.
  • Insure your knees, hips and shoulders are aligned straight.
  • Hold this position for 3 – 6 seconds, inhale, and slowly lower your hips back to floor.
  • Repeat 6 to 8 times.


Glute Bridge exercise is very important stretch, contains many variations and their is a massive benefits for performing. If you need more details and guidance please follow this link. (Glute Bridges)


Causes of Tight Glutes?

Their is many causes result tight Glutes muscle, but commonly are:

  • Long time period sitting.
  • Muscle soreness that generates after workouts.
  • Stress muscle result from jumping or running.
  • Lack of warming up before workouts.
  • Poor body format during exercise.
  • Poor Alignment Posture.



Tight Glutes are a commonly issue for athletes specially runners. Moreover it’s raised for people who works at office jobs and keep sitting for hours during the day.

It’s a significant matter to stretch tight Glutes and pay more attention by keep them engaged and flexible. This helps avoid muscle hardness with possible injuries. Start Practice the above listed stretches 3 to 4 times a week to own a flexible Tight Glutes.

For whom have severe injury, Always get the approval from your doctor before starting warm-up or stretching exercises.

In order to strengthen your Glutes Muscles you can start performing planned workouts with Guidance either for Men Glutes or Women Glutes.

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