6 Easy Stretches for Tight Glutes

From athletes to office workers, many people experience tight glutes. The glutes consist of three muscles that make up the buttocks. Prolonged sitting, overuse, and injury can cause your muscles to shorten and become stiff and sore. But stretching your glutes regularly may help you counteract muscle stiffness. If that sounds like a chore, don’t worry. Glute stretches are quick and easy. And you can do them almost anywhere.

What are the best stretches for tight glutes?  

Static stretches are best for tight glutes. They require you to extend and briefly hold targeted muscles in one position. And they’ve been shown to increase flexibility and range of motion. Gentle static stretching releases and lengthens your muscles, which can help relieve tension.

That’s a major benefit because tight glutes can cause pain or tension in other areas, such as the lower back, hips, and legs. The glutes help control various functional movements, such as walking, squatting, and lunging. When they’re tight, it can stress surrounding muscles.

Consistent stretching is the key to preventing or releasing that muscle tension. If you have an injury, check with a healthcare professional before you try the following glute stretches. The movements might be uncomfortable at first, but they should not hurt. If you feel any pain, stop the exercise.

1. Standing knee to chest

The standing knee-to-chest stretch is a great way to lengthen your glutes and ease tension.

• Step 1: Stand with your feet hip-distance apart. If balancing on one foot is challenging, do the stretch with your back against a wall for support.

• Step 2: Bend your knee as you lift your right foot off the ground.

• Step 3: Grasp your knee with both hands, and pull it toward your chest.

• Step 4: Keep your hips and spine neutral and your standing leg straight or slightly bent. 

• Step 5: Hold the stretch for 10 to 30 seconds.

• Step 6: Switch sides.

2. Seated figure 4

The seated figure 4 stretches multiple muscles, including the glutes and piriformis. It may help relieve lower back or sciatic nerve pain.

• Step 1: Sit in a chair with your feet flat on the floor.

• Step 2: Keep your spine straight and your shoulders aligned over your hips.

• Step 3: Place your right ankle on your left thigh just above your knee.

• Step 4: Let your right knee relax out to the side, as far as it is comfortable.

• Step 5: Slowly lean forward from the hips until you feel a gentle stretch in your right glute. Keep your back straight.

• Step 6: Hold there for 10 to 30 seconds.

• Step 7: Repeat on the other side.

3. Supine figure 4 

You can target and stretch the same glute, hip, and lower back muscles with the supine figure 4. 

• Step 1: Lie on your back with your knees bent and feet flat on the floor.

• Step 2: Place your right ankle on your left thigh just above the knee. Let your right knee relax out to the side.

• Step 3: Lift your left foot off the floor, and bring your left knee toward your chest.

• Step 4: Grasp your left knee with both hands, and gently pull it toward you.

• Step 5: 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.

• Step 6: Hold for 10 to 30 seconds.

• Step 7: Switch sides.

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4. Pigeon pose

Pigeon pose is a hip-opening yoga pose that stretches the glutes as well as the lower back, hip flexors, and thighs.

• Step 1: Start on all fours in a tabletop position.

• Step 2: Bring your right knee forward toward your right wrist, and place your shin on the floor so that your right knee forms a 45- to 90-degree angle.

• Step 3: Extend your left leg back with your toes pointed. Keep your hips facing forward.

• Step 4: Slowly walk your hands forward with a straight spine until you feel a gentle stretch in your right glute.

• Step 5: Hold for 10 to 30 seconds, then switch sides.

Tip: The wider the angle of your knee, the deeper the stretch. But for most people, getting the knee to 45 degrees is enough. Never force your knee joint beyond its normal range of motion.

5. Seated spinal twist

The seated spinal twist is another flexibility-boosting yoga pose that stretches the back and glutes.

• Step 1: Sit on the floor with your legs extended in front of you.

• Step 2: Bend your right knee, and cross your right foot over your left thigh. Place your foot flat on the floor.

• Step 3: Place your right hand flat on the floor, about 12 inches behind your right hip, with your fingers facing away from your body.

• Step 4: Keep your spine straight with your shoulders over your hips.

• Step 5: Rotate your torso to the right, and hug your right knee with your left arm. Continue to extend through the spine and rotate deeper.

• Step 6: Hold for 10 to 30 seconds.

• Step 7: Switch sides.

6. Runner’s stretch

The runner’s stretch can help you release tight glutes and hamstrings.

• Step 1: Stand with your feet together.

• Step 2: Step your right foot out, about 12 inches in front of you. Leave your heel on the ground, and lift your toes toward you.

• Step 3: Keep your right leg straight while you bend your left leg and lean forward with a straight spine.

• Step 4: Hold the stretch for 10 to 30 seconds, then switch sides.

When should you stretch your glutes?

You should stretch your glutes — and all major muscle groups — before and after exercise. Experts recommend doing dynamic stretches before a workout. These active movements increase circulation and take your muscles through a full range of motion as you prepare for exercise. Examples of dynamic stretches include leg swings and single-leg dead lifts. Static stretches improve your range of motion and help you transition out of a workout.

Add dynamic glute stretches to your warm-up and static stretches to your cooldown. But you don’t have to limit glute stretching to your workout routine. You can do a few minutes of static and dynamic glute stretching several times a week, especially after prolonged sitting.

What causes tight glutes?

The gluteal muscles (glutes) consist of three muscles: the gluteus minimus, gluteus medius, and gluteus maximus. The gluteus maximus is the largest muscle group in your body.

Strong glute muscles are essential for athletic performance and injury prevention. Your glutes keep your pelvis aligned and propel you forward as you walk or run. They also control movements of the hip joint. These include lifting your leg out to the side (abduction), kicking your leg behind you (extension), and rotating your leg outward (lateral rotation).

When your glutes are tight, the muscles are shorter and can no longer move through a normal range of motion. You may notice that touching your toes is a challenge. And one side may be tighter than the other.

Glute muscles typically become tight due to:

• Exercise: Muscles may feel sore and stiff following a tough workout. If you did a lot of squats or dead lifts, your glutes might feel tight the next day.

• Overuse: Working out too much doesn’t give your muscles time to recover. Chronic stiff and sore muscles can be a sign of overtraining. Try not to work the same muscle group on consecutive days, and make sure you get enough rest between workouts.

• Injury: Muscle stiffness is a primary symptom of a muscle strain or sprain. The stiffness may persist long after the acute injury subsides.

• Inactivity: A sedentary lifestyle can cause muscles to lose their tone and elasticity.

• Age: Your muscles naturally lose elasticity as you get older.

• Genetics: Some people are just naturally less flexible.

When is muscle tightness a sign of a bigger problem?

Generally, tight glutes will improve with regular stretching. But sometimes, muscle tightness can be a sign of an underlying condition. Talk to your healthcare provider if you also notice any of the following:

• Redness or swelling in your glutes

• Severe muscle weakness or sensitivity

• Persistent muscle tightness

• Fever or fatigue

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Written by:

Jody Braverman, CPT, RYT

Jody Braverman has worked in the health and fitness industry –– as a trainer, yoga teacher, nutrition and lifestyle coach, writer, and editor –– for more than two decades. She graduated with a B.A. from the University of Maryland and maintains several accredited certifications.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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