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Standing Glutes Stretch
Target Muscles: gluteus maximus
How To: Standing tall, place your right ankle against your left thigh; when viewed from the front, your legs should resemble the number four. Bend your hips and knees, lowering your glutes and pointing your tailbone toward the wall behind you. Hold for up to one minute, then switch sides and repeat.
Tip: If you are having difficulty keeping your balance, place one palm against a wall or another sturdy object for support.
Seated Glutes Stretch
Target Muscles: gluteus maximus, gluteus medius, gluteus minimus, hamstrings
How To: Sit on the floor, extending your left leg and placing the sole of your right foot against the inside of your left thigh as shown. Reach your arms forward, bending at the waist, until you feel a stretch in your glutes, the sides of your hips and the back of your thighs. Maintain this position for 30 seconds to one minute, then switch sides and repeat.
Tip: Can’t bend forward very far? Try reaching toward the foot of your extended leg instead.
Lower Back and Glutes Stretch
Target Muscles: gluteus maximus, gluteus medius, gluteus minimus, erector spinae
How To: Sit tall with your legs extended in front of you. Bend your right knee and place your foot on the outside of your left thigh. Twist toward the right and hold for 30 seconds to one minute; when finished, repeat with your left leg.
Tip: Don’t bend forward from the hips; keep your torso upright and your chest lifted.
Lying Glutes Stretch
Target Muscles: gluteus maximus, hamstrings
How To: Lie on your back, extending both legs into the air. Cross your right ankle over your left leg and loop your hands around your left thigh, gently pulling it toward your chest. Hold this position for 30 seconds to one minute, then repeat on your right leg.
Tip: Your back should be flat, not arched, as you perform this stretch.