Glutes Stretches
The glutes — particularly the deep external rotators like piriformis — often hold tension from prolonged sitting and underuse. Tight glutes contribute to sciatica-like symptoms, hip impingement, and lower back stiffness. The stretches below cover both the big glute max and the deeper rotator group: pigeon and figure-four for the rotators, knee-to-chest for the upper glute, and supine spinal twist for the broader hip-glute fascia.
22 glutes stretches in the Body Fix library
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Knee-to-Chest Stretch
Lie on your back with both knees bent, pull both knees toward your chest with your hands, and hold while relaxing your shoulders and lower back into the floor.
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Double Knee-to-Chest Stretch
Lie on your back, bring both knees to your chest, wrap your arms around your shins, and gently rock side to side to massage the lower back.
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Supine Pelvic Tilt
Lie on your back with knees bent and feet flat, gently flatten your lower back against the floor by contracting your abs and tilting the pelvis, hold briefly, then release.
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Seated Figure Four Stretch
Sit on the edge of a chair, cross one ankle over the opposite knee, sit tall, and gently lean forward from the hips until you feel the stretch in the crossed hip and glute. Alternate sides.
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Supine Figure Four Stretch
Lie on your back with knees bent, cross one ankle over the opposite knee, flex the crossed foot, and draw both legs gently toward your chest for a deeper piriformis stretch. Alternate sides.
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Pigeon Pose (Eka Pada Rajakapotasana)
From hands and knees, bring one knee forward and place it behind your wrist while extending the opposite leg straight back, then lower your torso over the bent leg.
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Butterfly Stretch (Baddha Konasana)
Sit on the floor with the soles of your feet together and heels drawn toward your body, gently press your knees down toward the floor while folding your torso forward.
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Deep Squat Hip Stretch (Malasana)
Stand with feet shoulder-width apart and toes angled out, lower into a deep squat bringing your seat toward the floor, and press your elbows into the inside of your knees to open the hips.
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Frog Pose (Mandukasana)
On forearms and knees, slide your knees as wide apart as comfortable while keeping them at right angles, lower your hips toward the floor, and breathe through the deep groin stretch.
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Hip 90-90 Stretch
Sit on the floor with both legs bent at 90 degrees, one in front and one to the side, then lean your torso over the front shin to feel the deep hip external rotator stretch. Alternate sides.
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Happy Baby Pose (Ananda Balasana)
Lie on your back, bend both knees and bring them toward your armpits, hold the outside edges of your feet, and gently rock side to side to massage the lower back and open the hips.
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Supine Glute Stretch
Lie on your back with knees bent, cross one ankle over the opposite knee, flex the crossed foot, and hug both legs toward your chest to feel the glute stretch. Alternate sides.
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Standing Figure Four Balance Stretch
Stand on one leg, bend the opposite knee and cross the ankle over your standing thigh, then slowly sit back as if onto a chair until you feel the stretch in the raised glute. Alternate sides.
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Seated Glute Stretch in Chair
Sit at the edge of a chair, cross one ankle over the opposite knee and lean forward from the hips with a flat back until you feel the stretch in the glute of the crossed leg. Alternate sides.
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Lying Glute Crossover Stretch
Lie on your back with one knee either slightly bent or straight, then pull that leg across your body with the opposite hand while keeping both shoulders flat on the floor to stretch the glute and lumbar rotators. Alternate sides.
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Seated Spinal Twist with Glute Emphasis
Sit tall with one leg extended out in front of you and the other knee bent. Rotate your upper body toward the bent knee and gently press your elbow against it to deepen the twist, then switch sides.
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Seated Cross-Leg Glute Stretch
Sit on the floor with one leg crossed in front, shift your weight toward the front knee and lean forward gently to feel the deep outer glute and hip stretch. Alternate sides.
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Glute Foam Roller Release
Sit on a foam roller with one ankle crossed over the opposite knee, shift your weight onto the crossed side, and slowly roll over the glute and piriformis while pausing on tender areas. Alternate sides.
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Bridge Glute Hold
Lie on your back with knees bent and feet flat, press your feet into the floor and lift your hips until your body forms a straight line from shoulders to knees, squeezing the glutes at the top.
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Reclined Pigeon Pose Glute Stretch
From pigeon pose, walk your hands forward and lower your torso onto your forearms to maximize the glute and external rotator stretch.
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Lateral Glute Side-Lying Stretch
Lie on your side, bring the top knee forward to the floor in front of you while keeping the bottom leg extended, and feel the stretch in the outer glute and hip.
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Seated Knee-to-Chest Stretch
Sit in a chair, clasp both hands under one thigh and draw the knee slowly toward your chest, feeling the gentle decompression in the knee joint and stretch in the hip. Alternate sides.
Frequently asked questions
What's the difference between glute and piriformis stretches?
Most stretches target both — the piriformis is one of six deep external rotators sitting underneath the gluteus maximus. Pigeon, figure-four, and supine cross-leg stretches all hit the piriformis along with the broader glute group. For more piriformis-specific work, see our piriformis syndrome page.
Why do my glutes feel weak even when they're tight?
This is the classic "tight but weak" pattern from prolonged sitting. The glutes can be shortened and underactive at the same time. The fix is two-part: mobility work (figure-four, pigeon) plus activation (glute bridges, clamshells). Stretching alone won't restore the strength that sitting takes away.
Are glute stretches good for sciatica?
Many sciatica-like symptoms come from piriformis irritation of the sciatic nerve, and in those cases, gentle glute stretching helps. True sciatica from a disc issue may also improve with glute mobility, but progress should be slow and pain-free. Always see a healthcare provider for nerve symptoms (numbness, weakness, electric pain).
Get guided audio, video, and a timer for every stretch with Body Fix free on iOS.
Download Body FixThis page is for educational purposes and is not a substitute for medical advice, diagnosis, or treatment. See peer-reviewed sources for these recommendations, and always consult a qualified healthcare provider for new, severe, or persistent symptoms.