Glute Stretch 01
Improves glute and hip flexibility, reduces tightness, and supports recovery.
Glutes & HipsBeginnerMobilityStretch
At a glance
| Muscles worked | Primary: glutes. Secondary: hips |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Beginner |
| Type | Mobility · Stretch |
| Sets & reps | 30 seconds |
| Estimated calories burned | ~2 kcal |
| Equipment | None needed |
How to do it
- Sit or lie in the starting position for the glute stretch.
- Cross one ankle over the opposite knee or follow the specific stretch pattern.
- Gently pull or lean to feel the stretch in the glute.
- Hold while breathing deeply.
- Switch sides and repeat.
Coaching tips
Benefits
Improves glute and hip flexibility, reduces tightness, and supports recovery.
Common mistakes
Avoid forcing the stretch or rounding the spine excessively.
Make it harder
Increase hold time or deepen the stretch gradually.
Make it easier
Use a strap or reduce the range.
Breathing
Breathe deeply and relax into the stretch.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore glutes & hips exercises
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Beginner · 5 sets × 12 each legStraddled on Bench Glute Abduction
Beginner · 4 sets × 15 repsStraight Leg Crossover Kickback
Intermediate · 4 sets × 15 each sideLateral Hip and Leg Raise Modified
Beginner · 4 sets × 15 each sideStanding Bent Leg Adduction Pulley Strap
Beginner · 3 sets × 12-15 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.