6 Simple Glute Stretches to Do Every Single Day

By Manish Choudhary

Dec 03, 2023

1. Seated Piriformis Stretch

– Sit on the floor with one leg extended straight and the other leg crossed over, placing the foot on the outside of the knee. – Hug the knee of the crossed leg and twist your torso gently to the side, feeling a stretch in the glutes.

2. Pigeon Pose 

– Start in a tabletop position and bring one knee forward toward the same-side wrist. – Extend the opposite leg straight back behind you. – Lower your upper body towards the floor, feeling a deep stretch in the glutes of the extended leg.

3. Standing Figure-Four Stretch

– Stand with feet hip-width apart. – Cross one ankle over the opposite knee, forming a "4" shape with your legs. – Sit back slightly, keeping your back straight, to feel a stretch in the standing leg's glutes.

4. Lying Figure-Four Stretch

– Lie on your back with both knees bent. – Cross one ankle over the opposite knee, creating a figure-four shape. – Lift the bottom foot off the ground and bring both legs towards your chest, feeling a stretch in the crossed leg's glutes.

5. Seated Figure-Four Stretch 

– Sit on the floor with both knees bent. – Cross one ankle over the opposite knee. – Gently press down on the crossed knee, feeling a stretch in the glutes of the crossed leg.

6. High Kick

– Stand with feet shoulder-width apart. – Lift one knee towards your chest and then extend the leg straight out in front of you. – Reach for the toes with the opposite hand while keeping the back straight, feeling a stretch in the glutes and hamstrings.

Do stretches slowly and carefully to avoid getting hurt. Hold each stretch for 15-30 seconds and do it on both sides. Doing these stretches every day can make your muscles more flexible and relieve tension in your buttocks.