Glute Stretches: 6 Ways to Release Tight Buttocks
6 glute stretches for tight buttocks from sitting, running and squats: figure-4, pigeon, knee-to-opposite-shoulder and more, with a 3-minute routine.
By Ayoub Farid · · 2 min read
Your glutes are the largest muscles in your body. They extend and rotate your hips, power walking, running and climbing stairs, and stabilize your pelvis. When they get tight, you may feel a deep ache in the buttock, stiffness in the hips, or tension that seems to pull on your lower back.
Why glutes get tight
- Sitting on them for hours.
- Running, hiking and squats without stretching afterward.
- Compensation: weak glutes sometimes feel tight because they're overworked.
6 glute stretches
1. Supine figure-4
On your back, cross one ankle over the opposite knee and pull the bottom thigh toward you. 30–45 seconds per side. See figure-four stretch.
2. Seated figure-4
Same stretch on a chair, hinging forward with a straight back. 30 seconds per side.
3. Knee to opposite shoulder
On your back, pull one knee toward the opposite shoulder. 30 seconds per side.
4. Pigeon pose
The deepest glute stretch. See pigeon pose.
5. Seated spinal twist
Sit with one leg straight, the other foot crossed over it, and twist toward the bent knee, hugging it. Stretches the outer glute and spine. 30 seconds per side.
6. Standing figure-4
Balance on one leg, cross the other ankle over your knee and sit back. 20–30 seconds per side.
A 3-minute glute routine
| Stretch | Time |
|---|---|
| Supine figure-4, each side | 30 s × 2 |
| Knee to opposite shoulder, each side | 20 s × 2 |
| Pigeon pose, each side | 40 s × 2 |
Stretch and activate
Tight glutes respond best when you stretch them and make them work. After stretching, do 10 glute bridges: squeeze at the top for 2 seconds. This is especially useful if you sit all day; see sitting all day effects.
Glutes and lower back
Tight or weak glutes can contribute to lower back stiffness, because the pelvis connects the two. If your back is tight too, combine this routine with stretches for lower back pain. If you feel deep buttock pain that travels down the leg, read piriformis stretch and stretches for sciatica.
Do it with Suppl
Suppl's hips and glutes category has 10 stretches, including seated figure-4, standing figure-4, pigeon pose and seated hip external rotation. The Deep Hip Opener routine combines them with hip flexor and butterfly stretches in about 3 minutes.
Frequently asked questions
How long should I hold glute stretches?
30–60 seconds per side.
Why are my glutes tight even though I sit all day?
Sitting can make glutes both stiff and underactive. Stretch them and add bridges.
Is pigeon pose safe for knees?
For most people, yes, if you keep the front shin angle comfortable and support your hip. Use figure-4 instead if your knee hurts.
When should I stretch glutes?
After workouts, after long sitting, or as part of a bedtime routine.