Our Favourite Glute Stretches For Every Leg Day

Most of us know we should be stretching more. We start a workout and feel that tightness in our hips, that tension in our glutes, and think - I'll do a really good stretch session today.

But thinking it and actually doing it are two very different things. How often do you finish a workout and do 30 seconds of random stretching and call it a day?

And training isn't the only thing that tightens up those muscles - it's also all the hours spent seated at work or on the couch bingeing shows. Most of us just aren't giving our glutes the TLC they really need. So whether you've just finished leg day, gone for a run or simply want to move a little more comfortably, these glute stretches are an easy way to show your muscles some love.

Why stretching your glutes matters

Your glutes (gluteus maximus, gluteus medius and gluteus minimus) are the largest muscle group in your body. They help power almost every lower-body movement, from walking upstairs and standing up from a chair to squats, lunges and running.

When your glutes feel tight, everyday movement and exercise can become a lot less comfortable. Tightness around your glutes can also contribute to reduced hip mobility and discomfort in surrounding areas like your hips or lower back. So if you're feeling weird pains in your hips and back during your workouts, tight glutes can actually be the culprit.

Maintaining good flexibility alongside strength and mobility work can help you move more comfortably and maintain your range of motion. If you're feeling tightness in your glutes, hips, or the backs of your legs, adding more regular stretching to your routine can go a long way.

When is the best time to stretch your glutes?

There's no single perfect time to stretch, but these are some of the best opportunities to fit it into your routine.

• After a workout.

  Static stretching after strength training or running can be a relaxing way to cool down and work on flexibility.

• After long periods of sitting.

  A few gentle stretches can help you move your hips through their full range of motion after spending hours at your desk or on the couch.

• Before bed.

  Gentle stretching can be a calming way to wind down at the end of the day.

Before a workout, it's generally better to prioritise a dynamic warm-up over long static stretches. Dynamic movements help prepare your muscles and joints for exercise while increasing your heart rate and body temperature.

5 glute stretches to ease tightness and improve mobility

Hold each stretch for around 15–30 seconds and repeat on both sides. You should feel a gentle stretch, but never sharp pain.

Half pigeon

A classic glute stretch for good reason. Half pigeon stretches your glutes while also opening your hips.

From all fours, bring your right knee towards your right wrist, with your shin resting across the mat. Extend your left leg straight behind you. Lower your hips towards the floor, staying upright or folding your torso forwards if it's comfortable. Keep your hips as level as possible and breathe deeply throughout the stretch.

Standing glute stretch

This stretch targets your glutes while also challenging your balance.

Stand with your feet hip-width apart. Lift your left foot and rest your ankle just above your right knee. Bend your standing leg into a shallow squat, sitting your hips back until you feel a stretch through your left glute. To deepen the stretch, gently lean your chest forwards. If your balance is wobbly, you can hold onto a wall or chair for support.

You can also perform this stretch seated on the floor by crossing one ankle over the opposite knee and leaning forwards slightly.

Supine glute stretch

Sometimes called the figure-four stretch, this is one of the most effective stretches for relieving tight glutes.

Lie on your back with your knees bent and feet flat on the floor. Cross your right ankle over your left knee. Thread your hands behind your left thigh and gently draw your left leg towards your chest until you feel a stretch through your right glute. Keep your shoulders relaxed and your spine neutral.

Hip flexor stretch

Your hip flexors and glutes work together during many everyday movements, so including both in your mobility routine can help you move more comfortably.

Start kneeling on your mat, then step your left foot forward into a lunge. Keep your front knee stacked over your ankle. Gently shift your weight forwards until you feel a stretch through the front of your right hip. Squeeze your right glute lightly to increase the stretch, then repeat on the other side.

Seated twist

This stretch gently targets your glutes while also improving mobility through your hips and upper back.

Sit with both legs extended. Bend your left knee and place your left foot on the outside of your right leg. Hug your left knee with your right arm while placing your left hand behind you for support. Gently rotate your torso towards your left knee, moving only as far as feels comfortable.

Make it a habit, not a one-off

Stretching your glutes doesn't need to take long. Just a few minutes after your workout or at the end of a busy day can help you maintain flexibility, improve your mobility and leave you feeling less stiff.

If you're looking to build stronger glutes alongside better mobility, Grow Your Glutes with Mariah in the Sweat app combines progressive strength training with dedicated recovery sessions to help you train consistently and move well. You'll also find guided recovery and mobility workouts in the On Demand tab, making it easy to give your glutes the attention they really need to keep performing at your best.