3 of the Best Post-Workout Glute Stretches | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

3 of the Best Post-Workout Glute Stretches

June 11, 2013 | Dana Hammer

Must See Flexibility Videos

Strong glutes play a crucial role in athletic performance.

Weak glute muscles affect the entire body, largely because the glutes comprise the leg's three largest muscles—the gluteus maximus, gluteus medius and gluteus minimus. When these muscles are unable to extend and externally rotate your hip and trunk, other muscle groups have to compensate. This can cause lower back issues, knee pain or ankle sprains. (Does your workout include these Glute Exercises You Need In Your Training Program?)

For you to perform optimally through sport-specific movements, your three glute muscles need to be functionally strong and flexible. This makes stretching the glutes an important part of any training program. (See STACK's Featured Flexibility Exercise: Scorpions.)

Here are three great glute stretches that can help you prevent injuries. Incorporate them in your post-workout routine.

Glute Stretches

Reclined Pigeon

  • Lie on your back with your knees bent.
  • Cross your left ankle over your right thigh.
  • Pull your right thigh back toward your chest.
  • Hold onto the back of your thigh with both hands.
  • Maintain the stretch for up to a minute, then switch sides.


Knees to Chest

  • Stay on your back.
  • Bring both knees in to your chest and hold them with your hands.
  • Stay centered and hold the stretch.
  • Then rock side to side or make little circles with your knees to massage tension away from your spine and back muscles.


Child's Pose

  • Take an all-fours position on your hands and knees.
  • Push your hips back to rest on your heels and your arms forward to the floor.
  • Place your forehead on the ground.
  • Round out your back for a nice glute stretch.
  • Try to rest your glutes directly on your heels if you can. It's okay if they don't touch.
  • For more intensity, walk your hands to the right, place your forehead back down between your arms and hold the stretch. Then walk your hands to the left and repeat.
Topics: GLUTES | STRETCHING
Must See
Roy Hibbert 540 lbs Deadlift
Views: 1,545,261
Jadeveon Clowney on Making Big Hits
Views: 3,169,131
Antonio Brown Juggles 3 Footballs
Views: 1,088,316

Featured Videos

James Harden Core Circuit Views: 112,056
Path to the Pros 2015: Danny Shelton Views: 152,673
Quest for the Ring: University of Kentucky Views: 543,285
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

More Cool Stuff You'll Like

The Most Important Muscle You've Never Heard Of

Dig Like a Pro: Exercises for Volleyball Mobility

Mobility Training for Hockey Goalies

Pre-Match Warm-Ups that Will Improve Your Tennis Game

Add Warrior Poses to Your In-Season Training

Why and When You Need to Change Your Pre-Game Warm-Up Routine

How Hockey Goalies Can Get More Flexible for a Better Butterfly

3 Yoga Twists to Keep You on the Field and Improve Your Game

Patrick Peterson's Yoga Workout

3 Tips To Make Your Stretching Routine More Effective

Pro Secrets, Revealed: The Perfect Workout Warm-Up

How to Release Muscle Knots and Trigger Points

The Best Stretching Exercise for You

Flexibility for Cross Country From the Ground Up

Why You Shouldn't Stretch 24 Hours Before a Game

Must-Have Additions to Your Baseball Stretching Routine

Animal Flow Scorpion Reach for Injury Prevention

Find Your Effective Pregame Basketball Warm-Up

Improve Your Squat With 6 At-Home Hip Flexor Mobility Exercises

Pre-Workout Warm-Up Steps You Can't Afford to Skip

Dynamic Warm-Up Exercises for a Safe, Effective Workout

Stay Pain-Free With These Advanced Stretches

Improve Your Balance with Stability Ball Exercises

Reducing Tight Hamstrings without Stretching for Hockey Players

Green Bay Packers Discover Football's Fountain of Youth

These 9 Exercises Will Improve Your Hip Mobility

Are Tight Hips Slowing You Down?

Increase Your Flexibility Without Stretching

3 Exercises That Fix Common Baseball Hip Mobility Issues

Best Exercises for Improving Joint Mobility

Fundamentals of a Pre-Workout Warm-Up

6 Thoracic Spine Exercises to Improve Mobility

Balance Exercises That Are Game-Changers

The Importance of Recovery Workouts

The Ultimate Pitcher's Warm-Up: 4 Shoulder Exercises with Bands

How to Fix 4 Common Tight Areas in Your Body

You're Doing It Wrong: The Warm-Up

A Tight Back May Hurt Your Performance and Health

Dynamic Warm-Up Exercises Done the Right Way

Go the Distance With This Baseball Yoga Warm-Up

12 Dynamic Stretches Football Players Must Do