10 Best Glute Stretches from a Trainer
By Marnie Kunz, CPT
These are the best glute stretches to help you target your butt muscles before or after working out. Whether you have tight glutes from strength training or want to ensure your glutes are activated for running, these are my top picks as a trainer. I’ve broken down the stretches into dynamic and static stretches. Dynamic stretches involve movement and are great to do as part of your warm-up. Static stretches, however, include holding still for the stretches, which are best to do after a workout.
Related Post: 3 Best Glute Exercises to Get Results
What are Glute Muscles?
Before we get into glute stretches, it helps to have a quick overview of the glute muscles. Our glute muscles consist of three parts - the gluteus maximus, gluteus medius, and gluteus minimus. The gluteus maximus is the largest glute muscle and makes up the majority of the glute area. The gluteus medius is on the upper outside of each side of your glutes and helps move your hips. The gluteus minimus is close to the gluteus medius and helps stabilize the hips.
Your glute muscles are essential for having good running form and performing well in sports and other fitness activities. The gluteus maximus is the largest muscle in your body. Strengthening your glutes will improve your athletic performance and quality of life and burn more calories than movements targeting smaller muscle groups.
Benefits of Glute Stretches
Stretching your glute muscles can help with a variety of issues. Glute stretches can help:
Relieve muscle tension in the glutes.
Improve range of motion.
Relieve lower back pain.
Reduce hip tightness.
Reduce your risk of injuries.
Related Post: 10 Best Hip Stretches for Runners
Dynamic Glute Stretches
Dynamic stretches are movement-based stretches that stretch your muscles to their full range of motion. Dynamic stretches are a great way to warm up and prepare your body for workouts. These dynamic glute stretches are helpful for releasing tension if you have tight glute muscles and preparing for exercises such as running and lower body weight training exercises.
1. Leg swings
Leg swings are a dynamic glute stretch that you can incorporate into your warm-up routine. If you need help balancing during these, stand by a wall, tree, or sturdy chair and hold onto it for support.
How To Do Them:
Stand with your feet hip-width apart.
Lift one leg and swing it from side to side in front of your body. Do 10 leg swings.
Then turn and swing your leg from front to back. Repeat to do 10 swings.
Repeat with the other leg and do two sets on both sides.
2. Glute Bridge
Glute bridges are a versatile glute stretch and strengthening exercise. You can do them anywhere with no equipment.
How To Do Them:
Lie on your back with your knees bent and feet planted on the floor.
Squeeze your glutes and raise your hips off the floor until your body forms a straight line from your collarbone to your knees.
Lower back to the ground and repeat.
Refrain from holding any part of the movement to ensure this is a dynamic stretch.
Do 2 sets of 10 glute bridges.
3. Side Lunges
Side lunges are one of the best glute stretches for releasing tension in your hips and smaller glute muscles on the sides of your gluteus maximus.
How To Do Them:
Stand with your feet shoulder-width apart, head and chest up, with your core muscles engaged.
Step to the side with one leg, with your body and feet facing forward.
Step back to the center.
Step to the side with your other leg.
Continue to move throughout the stretch, doing 10 steps on each side.
Do 2 sets of 10.
4. Lateral band walks
Lateral band walks are another dynamic stretch you can do for your glutes, and they also strengthen your glutes and hips. All you need for these is a resistance band.
How To Do Them:
Place a resistance band above your knees, around your thighs.
Stand with your feet hip-width apart and knees slightly bent.
Keeping your head, knees, and body facing forward, step to the side.
Continue taking side steps with both feet to walk sideways, making the resistance band tense as you step out to the side.
Take 10 steps to one side and then repeat on the other side.
Do two sets of 10.
5. Bodyweight Squats
Bodyweight squats are a great warm-up before lower-body workouts. These simple squats will help fire up your glute muscles for running or strength training.
How To Do Them:
Stand with your feet about hip-width apart and your core muscles engaged.
Lower your body into a squat position, bending at the knees as if you are sitting back in an invisible chair.
Push back up to a standing position.
Repeat to do 2 sets of 10 bodyweight squats.
Related Post: Dynamic Stretches for Runners
Static Glute Stretches
These static glute stretches are best to do after a workout, when your muscles are already warm. You can do these to prevent muscle soreness and tightness and ease tension in your glutes.
6. Standing Knee-to-Chest Stretch
The standing knee-to-chest stretch is a popular one that is easy to do anywhere without equipment.
How To Do It:
Stand with your feet hip-width apart.
Lift one leg, bending at the knee and bringing your thigh up toward your chest.
Hold your leg with both hands as you bring it toward your chest.
Hold the stretch for 20 seconds.
Repeat with the other leg.
Do two sets of stretches on each leg.
7. Lying Figure Four Stretch
This static glute stretch allows you to target each side of your glutes with a deep stretch.
How To Do It:
Lie on your back with your knees bent and feet flat on the floor.
Place your left ankle on your right thigh just above the knee.
Lift your right foot off the ground, and bring your right knee toward your chest. Hold your right knee, bringing it toward you.
You can increase the intensity of the stretch by grasping the back of your thigh instead of your knee. Or you can lift your lower leg into the air for a deeper stretch.
Hold for 20 seconds.
Repeat on the other side.
Do two sets on each side.
8. Seated Spinal Twist
The seated spinal twist stretches your glutes, back, hips, and abs.
How To Do It:
Begin from a seated position with your legs stretched out in front of you on the floor.
Bend your left knee and place your left foot on the ground on the outside of your right leg.
Bring your right arm up and twist your body to put your right arm on the outside of your left leg.
Breathe and hold for 20 to 30 seconds.
Return to the start position and repeat on the other side.
Do two sets on each side.
9. Downward Facing Dog
This classic yoga pose is excellent for a lower body stretch, targeting your glutes, hamstrings, and calves.
How To Do It:
Begin on your hands and knees with your hands shoulder-width apart planted on the floor.
Straighten and lift your knees into the air, creating an inverted V shape with your body.
Press through your hands and feet to lengthen your body.
Hold for 20 to 30 seconds.
Repeat.
10. Pigeon pose
The yoga pigeon pose is a classic glute stretch that also releases tension in your hips and back.
How To Do It:
Start from a tabletop position on your hands and knees.
Bend one leg and bring your knee out to the side, bringing your shin up toward your body.
Push your other leg straight back and keep your hips facing forward.
Lengthen your spine and feel the stretch in the bent leg and glute muscles on the bent leg side.
Hold for 20 seconds. Repeat.
Do the same stretch on the other side.
Do two sets on each side.
What are your favorite glute stretches? Tag @Runstreet on Instagram to share your workouts and get cheered on. Get exclusive workouts and fitness tips delivered to your inbox with our Wellness Wednesday newsletter. Need a customized workout or training plan? Head to the Runstreet Training Center, and I’ll be happy to help you.
Happy moving to you!
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