Glute Stretch

Glute Stretch is an important exercise to loosen up the gluteal muscles (gluteus maximus, medius and minimus). Regular stretching of these muscles helps to improve hip mobility, reduce stiffness and prevent pain in the lower back and hips, especially after long periods of sitting or physical activity such as running and lifting weights.

Correct execution and technique

How to perform the Glute Stretch :

  1. Sit on the floor with one leg stretched out in front of you.
  2. Bend the other knee and place the foot over the extended leg, at the hip.
  3. Turn your upper body towards the bent leg and use the arm on the opposite side to pull the leg towards your body.
  4. Keep your back straight and breathe deeply while feeling the stretch in your glutes.
  5. Hold the position for 20-30 seconds, then switch sides.
Common errors

Avoid these common mistakes during the Glute Stretch :

  • Excessive rotation: Do not force the body too far around. Keep the stretch controlled and natural.
  • Curved back: Keep your back straight to target the stretch to the glutes, not the lower back.
  • For short duration: Be sure to hold the stretch for at least 20-30 seconds to get the most effect.

Modifications and variations

Adapt the exercise to your flexibility level:

  • Beginner variation: Place the foot further away from the hip to reduce the intensity of the stretch.
  • Advanced variation: For a deeper stretch, lean forward with a straight back after the rotation.

Reps and sets

Hold the Glute Stretch for 20-30 seconds on each side, and repeat 2-3 times. Regular performance of this stretch will help improve flexibility and reduce tension in the gluteal muscles.

Breathing technique

Breathe deeply and calmly during the stretch. Inhale before rotating your body and exhale slowly as you go deeper into the stretch to help the muscles relax.

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