5 Minute Basic Glute Stretch at Home
Here's a quick and simple 5-minute glute stretch routine that you can do at home. These stretches will help to release tension in the glutes and improve flexibility. Hold each stretch for about 30 seconds to 1 minute on each side.
1. Seated Glute Stretch:
Sit on the floor with your legs extended.
Cross your right leg over your left, placing the foot flat on the floor.
Hug your right knee with your left arm and gently twist to the right, feeling a stretch in the outer part of your right glute.
Repeat on the other side.
2. Pigeon Pose:
Start in a tabletop position.
Bring your right knee forward and place it behind your right wrist.
Extend your left leg straight back behind you.
Lower your torso over your right leg, feeling a deep stretch in your right glute.
Hold and then switch to the other side.
3. Figure 4 Stretch:
Lie on your back with your knees bent and feet flat on the floor.
Cross your right ankle over your left knee, creating a "4" shape with your legs.
Reach through and grab your left thigh, pulling it gently towards your chest.
Repeat on the other side.
4. Seated Forward Bend with a Twist:
Sit with your legs extended in front of you.
Hinge at your hips and reach forward toward your toes.
Twist to the right, bringing your left elbow to the outside of your right knee.
Hold, feeling a stretch in your right glute.
Switch sides and repeat.
5. Butterfly Stretch:
Sit on the floor with your feet together, allowing your knees to fall outward.
Hold your feet with your hands and gently press your knees toward the floor.
Feel a stretch in your inner thighs and glutes.
Remember to breathe deeply and consistently during each stretch. If you feel any pain, ease off the stretch and focus on gentle, controlled movements. This routine can be a great addition to your cool-down after a workout or as a standalone stretch session for your glutes.
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