Glute Stretches Write For Us
Stretching your glutes (the muscles in your buttocks) is essential for maintaining flexibility, preventing muscle tightness, and reducing the risk of injuries.
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Glute Stretches along with Instructions
1. Seated Glute Stretch:
- Sit on the floor with your legs stretched straight.
- Bend your right knee and place your right foot over your left thigh, with your right knee pointing to the side.
- Gently hug your right knee with your left arm.
- Twist your upper body to the right while pressing against your right knee with your left elbow.
- Hold the stretch for 15-30 seconds, then switch to the other side.
2. Figure 4 Stretch:
- Begin by lying on your back with your knees bent and feet flat on the floor.
- Cross your right ankle over your left thigh, forming a “4” shape.
- Reach your hands behind your left thigh and gently pull your left knee toward your chest.
- Hold the stretch for 15-30 seconds, then switch to the other side.
3. Pigeon Pose:
- Start in a tabletop position with your hands and knees on the floor.
- Slide your right knee forward and position it behind your right wrist.
- Stretch your left leg straight behind you.
- Lower your upper body, rest your forearms on the ground, or extend your arms fully.
- Hold the stretch for 15-30 seconds, then switch to the other side.
4. Supine Glute Stretch:
- Lie on your back with your legs extended.
- Bend your right knee and cross your right ankle over your left thigh.
- Reach your hands around your left thigh and gently pull it toward your chest.
- Hold the stretch for 15-30 seconds, then switch to the other side.
5. Standing Glute Stretch:
- Stand with your feet hip-width apart.
- Cross your right ankle over your left thigh, just above the knee.
- Bend your left knee and sit back into a mini-squat position.
- Keep your chest upright and press your right knee gently outward.
- Hold the stretch for 15-30 seconds, then switch to the other side.
6. Butterfly Stretch (for Inner Glutes):
- Sit on the floor with your feet together, and your knees bent outward.
- Hold your feet with your hands and gently press your knees toward the floor.
- Hold the stretch for 15-30 seconds.
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