Look, listen, I don't know your life, but I do know that you're probably spending way more time sitting these days—which, same.
But I'm not here to sit shame you. Nah, this is a safe space. Instead, I'd like to kindly call your attention to those gorgeous, hard-working muscles you only see in the mirror, I'm talking about your glutes.
Allow me to get into a quick human anatomy lesson: Your glutes are made up of three muscles: The gluteus maximus (the round part of your butt), gluteus medius (your side butt), and gluteus minimus (le under butt). Together they help you stand, lean backward, do a plank, squat, walk, and other really important things, says Charlee Atkins, C.S.C.S., certified personal trainer and founder of Le Sweat. (P.S. you can work out with her online here!)
And because they’re never not working, they can get stiff if you use them too much or too little (hi, it me). But, you can relieve tight glutes with the help of juicy static stretches (or stretches that you hold in place) like the ones below, says Atkins. And, to ease future pain in gluteal muscles, be sure to work that back with moves like squats, lunges, and these nine butt moves that beat squats.
The Moves
Perform each of the moves below in order, holding each stretch for 30 to 60 seconds. Repeat all of the stretches for an extra stretchy session.
Recline Knee To Chest
Step 1: Start by lying on your back with your legs straight out in front of you.
Step 2: Bend your left knee and wrap your arms around your shin as you gently pull your knee to your chest.
Bonus: For a deeper stretch, pull your left knee towards your left armpit while keeping your lower back pressed into the mat. Hold for one to two minutes, then repeat the movement on the other side. That’s one rep.
90-90
Step 1: Sit on the floor with your legs straight out in front of you. Bend your right knee 90 degrees so that your shin is parallel to your hips.
Step 2: At the same time, swing your left leg to the left side so you can bend your left knee 90 degrees, keeping your knee directly in line with your hip. Flex both feet, sit tall, and gently press your fingertips into the floor for balance.
Bonus: For a deeper stretch, hinge at the hips and slowly lean forward, directing your belly button toward your right calf. Hold for one to two minutes before repeating the movement on the other side. That’s one rep.
Standing Pigeon
Step 1: Stand with your feet roughly shoulder-distance apart with your hands at your chest or on your hips.
Step 2: Bend your left knee to bring it across your thigh, just above the knee of your right leg. Flex your left foot and rotate your left hip so that your left shin is parallel to the floor.
Bonus: For a deeper stretch, bend your right knee and hinge at the hips. Hold for one to two minutes before repeating the movement on the other side. That’s one rep.
Reclined Pigeon
Step 1: Start on your back with your legs bent and the soles of your feet flat on the floor. Lift your left leg to bring your left ankle to rest on your right thigh, just above your knee.
Step 2: Flex your left foot and wrap your arms around your right thigh, gently pulling it closer to your chest as you press your left knee away from your body. Hold for one to two minutes before repeating on the opposite side. That’s one rep.
Modified Pigeon
Step 1: Sit on the floor with your legs straight out in front of you and your hands on either side of your hips. Then, flex your right foot, bend your right knee, and bring your shin towards your body, keeping it as perpendicular to your thigh as you can (and that might not be very much at all).
Step 2: Simultaneously swing your left leg behind you so that it forms a straight line from your hip to your toes. Gently press into your fingertips for balance. Hold for one to two minutes before repeating the movement on the other side. That’s one rep.
Half Lord of the Fishes (Ardha Matsyendrasana A)
Step 1: Sit on the floor with your legs straight out in front of you and your hands on either side of your hips. Bend your right knee and bring it toward your chest and place your right foot outside of your left thigh.
Step 2: Then, bend your left leg so that your left foot rests under your right glute. For a deeper stretch, rotate your torso to the right, looking over your right shoulder. Hold for one to two minutes before repeating the movement on the other side. That’s one rep.
Lizard Pose Variation
Step 1: Start in a high plank position with your hands directly under your shoulders. Bend your right knee to bring your right foot outside of your right hand, ensuring your right knee is in line with your right ankle.
Step 2: Rest your left knee on the ground. Press your right foot into the ground and gently push your right knee outward. For a deeper stretch, lower your forearms to the ground. Hold for one to two minutes before repeating the movement on the other side.
Cow-Face Pose (Recline)
Step 1: Start on your back with your legs bent and the soles of your feet flat on the floor. Cross your right thigh over your left.
Step 2: Keeping your head on the mat, use your hands to gently pull your shins up toward your chest. The goal is to bring your shins as perpendicular to your torso as possible. Hold for one to two minutes before repeating the movement with your left thigh over your right. That’s one rep.
Standing Straddle
Step 1: Stand with your feet two to three feet apart with your toes angled slightly inward. Hinge from the hips to fold forward and walk your hands to your right ankle. Hold for one to two minutes before walking your hands to your left ankle. That’s one rep.
Tree Pose
Step 1: Stand with your feet together and bend your left leg to bring your left foot to your inner right thigh, just above your knee. Hold for one to two minutes (or as long as you can balance) before repeating the movement on the opposite side. That’s one rep.
Rotated Low Lunge
Step 1: Start in a high plank position with your hands directly under your shoulders. Bend your left knee to bring your left foot outside of your left hand, ensuring your left knee is in line with your left ankle.
Step 2: Lift your left arm toward the ceiling, rotating your chest towards your left knee. Look over your left shoulder toward the ceiling. Your body should form a straight line from your head to your right heel. Hold for one to two minutes before repeating the movement on the opposite side. That’s one rep.
Ashley Oerman is a contributing writer at Cosmopolitan, covering fitness, health, food, cocktails, and home. You can follow her on Instagram @AshleyOerman. She is pro-carbs.
