{"id":429876,"date":"2026-02-17T05:21:18","date_gmt":"2026-02-17T05:21:18","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/429876\/"},"modified":"2026-02-17T05:21:18","modified_gmt":"2026-02-17T05:21:18","slug":"7-glute-stretches-for-better-mobility-and-less-pain","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/429876\/","title":{"rendered":"7 glute stretches for better mobility and less pain"},"content":{"rendered":"

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For the largest muscle group in the body, glutes get relatively little attention outside their cosmetic contributions. Bridges, squats, and kickbacks help develop size and shape, but they paint an incomplete picture; for total hip health and function, your regimen should include a wide variety of movements. This includes glute stretches that take your body\u2019s second-most mobile joint through its fullest possible range of motion.<\/p>\n

\u201cOur hips are where we move from. They\u2019re our center point, where we\u2019re supposed to be bending from. And if we\u2019re not bending well from them, then the body\u2019s going to tense up,\u201d says Dr. Jen Fraboni<\/a>, PT, DPT, co-host of The Optimal Body Podcast.<\/p>\n

That tension has the potential to wreak all sorts of downstream havoc for your health, including pain in the surrounding areas and increased risk of injury. But Dr. Jen has hand selected a fire playlist of glute stretches and movements intended to nip hip complications in the butt.<\/p>\n

What causes tight glutes?<\/p>\n

Dr. Jen says there\u2019s a good chance you\u2019re not moving right. As natural as getting up and walking and bending over may seem, the biomechanics underlying our most basic movements are surprisingly complex.\u00a0<\/p>\n

Nowhere is this more evident than the hips, which are powered by your glutes. This group of muscles comprising the gluteus maximum, gluteus medius, and gluteus minimus can fossilize for a number of reasons.<\/p>\n

Too little movement<\/p>\n

When\u2019s the last time you did a crab walk? The answer is likely a very long time ago because most of our movements take place in a narrow band of the motion spectrum: get up, walk forward, bend over. These are called sagittal-plane movements that involve moving forward or backward.<\/p>\n

\u201cMost people lack the understanding of how to move into our hips, more so our glutes, in a way where we\u2019re maximizing our (muscle) length so that we\u2019re getting that increased mobility under load,\u201d Dr. Jen says. \u201cEssentially, tension mostly comes from people not moving into their hips in a wide enough variety.\u201d<\/p>\n

She says the other planes of movement\u2014side-to-side and rotational\u2014are too often neglected, limiting the opportunities to take the hip joints through their fullest ranges of motion.<\/p>\n

Of course, movement doesn\u2019t get much more limited than sitting for lengthy durations, and up to 80 percent of jobs in the U.S.<\/a> are sedentary. Lack of movement via protracted sitting poses a perfect inert storm for glutes, which can get stuck in a weak, lengthened state as a result.<\/p>\n

Overuse<\/p>\n

On the other end of the dial, repetitive actions like running, cycling, or squatting without sufficient recovery can lead to inflammation and protective tightening in your glutes.<\/p>\n

\u201cYour body wants to create safety and stability, so tension often comes from a lack of stability and strength,\u201d Dr. Jen says. \u201cThat\u2019s why we feel so tense and tight, especially in the hips.\u201d<\/p>\n

Intense, prolonged exercise without proper warm-up and cooldown can heighten this effect.<\/p>\n

Poor posture, body awareness<\/p>\n

Ever notice how physical trainers and dancers carry themselves almost performatively erect as they sit, stand, and walk? They bring workout form to every movement, ensuring mindful motion at all times. But that\u2019s not the case for most of us.<\/p>\n

\u201cA lot of times, there\u2019s a lack of neural control around how we move from our hips, so we just end up rounding from our back or bending from our knees,\u201d Dr. Jen says. \u201cIf we don\u2019t access different types of movement patterns, that\u2019s where we can find increased tension, tightness and lack of awareness in our body.\u201d<\/p>\n

Stress<\/p>\n

\u201cWe live in a society of increased stress. A lot of times, that increased nervous system tension overall [puts us in an ongoing] sympathetic state<\/a>, and we tend to clench,\u201d Dr. Jen says.<\/p>\n

She suggests bringing more awareness to how your body responds to stress throughout each day to avoid this state of constant tension, which invariably finds its way to our glutes.<\/p>\n

\u201cSometimes it\u2019s easier to ask your partner, \u2018Can you see if there are lines on my pants?\u2019 If my pants are bunching together at my glutes, that\u2019s a really good indication I\u2019m squeezing and tensing without even realizing it,\u201d she advises.<\/p>\n

Consequences of Tight Glutes<\/p>\n

Unsurprisingly, many of the costs of glute tension resemble its causes, exacerbating deficiencies when it\u2019s not outright creating new ones.<\/p>\n

Compensatory issues<\/p>\n

If you\u2019ve ever limped due to a sprained knee or ankle, you\u2019ve experienced the kind of anatomical outsourcing caused when limitation in one part of the body touches off cascading accommodations elsewhere; the healthy leg bears more load, the rest of the body wrenches and contorts to spare the affected ankle. Glute tension works similarly.<\/p>\n

\u201cIf I have tension in my glutes, I\u2019m always kind of tucked under, well then I\u2019m rounding from my spine, I\u2019m bending from my knees forward, I\u2019m not maximizing how I move into those hips,\u201d Dr. Jen says. \u201cI could be leading into pelvic floor tension, increasing sensations of pain during sex, leaking and other symptoms. I could be experiencing tension in my upper back because I\u2019m clenching down. That\u2019s rounding into my upper back. That\u2019s rounding into my chest.\u201d<\/p>\n

Eventually, that kind of long-distance compensation can cause repetitive-stress wear and pain just about everywhere:<\/p>\n

Hips<\/p>\n

Lower back<\/p>\n

Upper back<\/p>\n

Neck and shoulders<\/p>\n

Sciatic nerve<\/p>\n

Knees<\/p>\n

Ankles<\/p>\n

Feet<\/p>\n

Injury risk<\/p>\n

Unnatural movement resulting from tight gluteal muscles can lead to all kinds of instability, which can consequently put you in danger of a catastrophic misstep or back spasm.<\/p>\n

\u201cThere\u2019s a risk of increased tension onto my knees because now I\u2019m not moving well through my hips,\u201d Dr. Jen says. \u201cThere\u2019s a potential increased risk of tension into my low back. There\u2019s a potential increased risk into even my shoulders and my neck.\u201d<\/p>\n

Impaired posture and mobility<\/p>\n

Tight muscles can limit range of motion, adversely impacting exercise performance and everyday movement. When it\u2019s specifically the glutes that are tight, that can mean a hampered gait while walking or inhibited squats, lunges and down dogs when working out.<\/p>\n

Benefits of Glute Stretches<\/p>\n

Improved mobility<\/p>\n

Greater stability<\/p>\n

Healthier gait and posture<\/p>\n

Relief and prevention of pain in the hips, back and knees<\/p>\n

Reduced risk of injury<\/p>\n

7 Glute Stretches and Exercises for Maximum Mobility<\/p>\n

Tightness, pain and restriction might drive you to seek out glute stretches, which are a good start. But they\u2019re just that; a start. Because any plan for hip mobility should also include movements that strengthen\u2014not just lengthen\u2014your glute muscles.<\/p>\n

\u201cI don\u2019t think stretching alone is the answer,\u201d Dr. Jen says. \u201cImproved range of motion is great, but If you don\u2019t know how to use that mobility, the body\u2019s still going to feel tense and tight.\u201d<\/p>\n

That means movements that not only passively stretch your glutes, but some that also take them through a full range of motion under load. Dr. Jen has seven favorites.<\/p>\n

1. Lying figure four stretch<\/p>\n

External rotation of the crossing leg in this stretch especially targets the gluteus medius and other abductors.<\/p>\n

Lie with your back and feet flat on the floor.<\/p>\n

Cross your right ankle over your left thigh, just above the knee.<\/p>\n

Clasp your hands around the back of your left thigh or front of your left shin and gently pull your left leg toward you as close as is comfortable.<\/p>\n

Hold for 15 to 30 seconds, then switch legs and repeat.<\/p>\n

\u201cThe key for a lot of these glute stretches is that you have to maintain a straight spine,\u201d Dr. Jen says.<\/p>\n

Variations:<\/p>\n

For some people, crossing the leg alone may provide a sufficient stretch.<\/p>\n

Those who have trouble getting down onto the floor can perform the stretch on a bed.<\/p>\n

For a more relaxing stretch, put your supporting foot on a wall, which replaces pulling.<\/p>\n

If you work a desk job, perform the stretch in a chair with your supporting foot on the floor and turn toward the crossing knee.<\/p>\n

\u201cOften, if we lack mobility at the hip, the knee is going to torque and take the brunt of that stretch,\u201d Dr. Jen says. \u201cSo, make sure you\u2019re not feeling more tension in the knee than the hip.\u201d<\/p>\n

2. Pigeon stretch<\/p>\n

\"PigeonImage: Stan Horaczek \/ Popular Science Stan Horaczek<\/p>\n

Commonly performed in yoga studios, pigeon is effectively an upended version of the lying figure 4 stretch, emphasizing all three glute muscles.<\/p>\n

Sit cross-legged on the floor, with your back straight and chest lifted.<\/p>\n

Shift your weight onto your right hip and, keeping your right leg bent, gently extend your left leg straight behind you. The top of your left foot should be on the floor.<\/p>\n

If you can, walk your hands forward, deepening the stretch in your right hip as far as is comfortable.<\/p>\n

Hold for 15 to 30 seconds, then switch sides and repeat.<\/p>\n

Trainer tip: \u201cI think from yoga it has kind of been preached that there\u2019s one way to do a pigeon stretch, where the leg is [bent] 90 degrees and we\u2019re leaning forward,\u201d Dr. Jen says. \u201cMany people do not have that range of motion, so feel free to bend that knee in as much as you need to.\u201d<\/p>\n

3. Hip 90-90<\/p>\n

\"GluteImages: Stan Horaczek \/ Popular Science Stan Horaczek<\/p>\n

This one is Dr. Jen\u2019s \u201cultimate favorite,\u201d\u00a0 creating external rotation at the hip that helps stretch the side of the glute.<\/p>\n

Sit on the floor with your feet flat on the floor in front of you, your back straight and your chest lifted.<\/p>\n

Let both knees fall to your right, maintaining a 90-degree bend in both; your right thigh should point directly in front of you, your left thigh should point directly to your left, or as close to each as is comfortable.<\/p>\n

Hold for 15 to 30 seconds, then gently unwind the move, repeating on the other side.<\/p>\n

Trainer tip: For those who have super tight hips, you\u2019ll want to be elevated. Sit on a pillow, a folded blanket\u2014something that elevates your butt and front leg to take tension off of your knees so they don\u2019t feel like they have to take over rotating duties for the hips.<\/p>\n

4. Step-up<\/p>\n

\"BoxImages: Stan Horaczek \/ Popular Science Stan Horaczek<\/p>\n

This leg-day staple trains strength throughout the movement, adding a serious stretch of the glutes at the bottom.<\/p>\n

Stand atop a bench or other elevated surface with your right foot planted and your left foot hovering just off the edge. Hold on to a doorway, rack or other stable surface for support if needed.<\/p>\n

Bend your right knee and, very slowly, lower your body down to the floor.<\/p>\n

Press into your right foot, straighten your right knee and push yourself back up to the bench.<\/p>\n

Perform as many reps as you\u2019re able, then switch legs and repeat.<\/p>\n

Trainer tip: You can use both hands for support, but if you just use the hand opposite the working leg, you\u2019ll maintain a straighter position and access your hip with less compensation from your back.\u00a0<\/p>\n

5. Reverse lunge<\/p>\n

\"ReverseImages: Stan Horaczek \/ Popular Science Stan Horaczek<\/p>\n

This lunge variation provides better glute activation than its forward counterpart with less impact on the knees.<\/p>\n

Stand tall, with your feet hip-width apart, your back straight and your chest lifted.<\/p>\n

Engaging your core, step your left leg back two to three feet, bend both knees and lower your body until your left thigh is parallel to the floor. Your knees should both be bent about 90 degrees at the bottom of the movement.<\/p>\n

Pause, then return to the starting position and repeat, performing an equal number of reps on both sides.<\/p>\n

Trainer tip: Add pelvic rotation toward the front-leg side at the bottom of the movement to stretch the glute further. Dr. Jen recommends using the hand on your front-leg side to pull that hip back. \u201cWhat\u2019s often missed is that people just kind of rotate into it from the upper back, but if you drive your hip back, you\u2019ll maximize the stretch.\u201d<\/p>\n

6. Lateral lunge<\/p>\n

\"GluteImage: Stan Horaczek \/ Popular Science Stan Horaczek<\/p>\n

Emphasizing a different plane of motion, this lunge variation helps strengthen the side glutes (gluteus medius) for hip stability while stretching all three glute muscles.<\/p>\n

Stand tall, with your feet hip-width apart, your back straight and your chest lifted.<\/p>\n

Engaging your core, step your left leg wide to your left and, while keeping your right leg straight, sit your hips back and lower your body until your left thigh is parallel to the floor.<\/p>\n

Pause, then return to the starting position and repeat, performing an equal number of reps on both sides.<\/p>\n

7. Banded deadlift<\/p>\n

\"GluteImages: Stan Horaczek \/ Popular Science Stan Horaczek<\/p>\n

To really access the gluteus maximus\u2014the body\u2019s largest muscle\u2014takes length and load. This movement combines range of motion with resistance to check both boxes.<\/p>\n

Attach a resistance band at hip-height to a doorway, rack or other stable anchor point, and loop it around your hips just below your waist.<\/p>\n

Facing away from the anchor point, step forward until there\u2019s tension on the band. This is the starting position.<\/p>\n

Keeping your back flat (not arched), core engaged and knees slightly bent, hinge\u2014slowly\u2014at your hips and let the band pull you backward.<\/p>\n

Engage your glutes and push your hips straight forward to return to the starting position.<\/p>\n

Trainer tip: The move is also effective from a kneeling position, which can help to take some of the lower back out of the equation.<\/p>\n

\u201cI don\u2019t wanna think I\u2019m pushing into the band as I\u2019m coming up, but [rather] pushing the ground away,\u201d Dr. Jen says. \u201cIf I push my feet down into the floor, I automatically engage my glutes.\u201d<\/p>\n

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