5 Best Stretches for Your Growing Glutes
The glutes are a vital muscle group responsible for many key movements like squatting, jumping, and running. However, neglecting to stretch them properly can lead to tightness and even pain. In this blog, we'll dive into the importance of glute stretches and how they can help you avoid injury, improve your athletic performance, and increase your overall mobility.
Why Glute Stretches Are Important
- Reduce the Risk of Injury
When the glutes are tight, they can put stress on other parts of the body, such as the lower back and knees. This can lead to pain and even injury. Stretching the glutes can help relieve this stress and reduce the risk of injury.
- Improve Athletic Performance
Tight glutes can limit your range of motion and prevent you from achieving maximum power and speed. By stretching your glutes, you can improve your athletic performance and achieve greater gains in your training.
- Increase Mobility
The glutes play a key role in hip extension, which is essential for movements like walking, running, and jumping. Tight glutes can limit your ability to perform these movements, leading to decreased mobility. By stretching your glutes, you can increase your range of motion and improve your overall mobility.
5 best glute stretches backed by science
Pigeon pose is a yoga pose that targets the glutes, hips, and thighs. To perform this stretch, start in a high plank position, then bring your right knee forward and place it on the ground next to your right hand. Slowly lower your left leg to the ground behind you, keeping your foot flexed. Hold the stretch for 30 seconds, then switch sides.
A study published in the Journal of Physical Therapy Science found that the pigeon pose was effective in increasing hip extension range of motion and reducing muscle stiffness in the glutes.
Figure Four Stretch
The figure four stretch targets the glutes and hips. To perform this stretch, lie on your back with your knees bent and feet on the ground. Cross your right ankle over your left knee, then gently pull your left knee towards your chest. Hold the stretch for 30 seconds, then switch sides.
A study published in the International Journal of Sports Physical Therapy found that the seated figure-four stretch was effective in increasing piriformis muscle flexibility.
Seated Glute Stretch
The seated glute stretch is a simple stretch that can be done anywhere. To perform this stretch, sit on the ground with your legs extended in front of you. Bend your right knee and place your foot on the ground, then cross your left ankle over your right knee. Gently pull your left knee towards your chest, feeling the stretch in your glutes. Hold the stretch for 30 seconds, then switch sides.
Lizard pose is a yoga pose that targets the hips and glutes. To perform this stretch, start in a high plank position, then bring your right foot forward and place it on the ground next to your right hand. Lower your left knee to the ground, then walk your right foot to the right, placing your right elbow on the ground. Hold the stretch for 30 seconds, then switch sides.
Standing Glute Stretch
Glute stretches are an essential part of any fitness routine, as they can help reduce the risk of injury, improve athletic performance, and increase mobility. By incorporating these stretches into your routine, you can ensure that your glutes stay healthy and functional, allowing you to achieve your fitness goals and enjoy an active lifestyle. Remember, when stretching, it's important to listen to your body and not push past your limits. Stretching should feel good and help relieve tension, not cause pain or discomfort.