How long should I hold a glute stretch?

20 to 30 seconds per side, repeated 2 or 3 times.

Should I stretch my glutes before or after a workout?

Do a short movement-based warm-up before, and longer stretches after.

Why are my glutes so tight?

Sitting for long periods is a common cause. Regular stretching, walking and strength training all help.

Can stretching help lower back tightness?

Tight glutes and hips can add to lower back discomfort, and gentle stretches like these may help. See a professional if the pain persists.

How often should I stretch my glutes?

Daily if they feel tight; otherwise a few times a week is plenty.

Will stretching make my glutes smaller?

No. Stretching doesn't shrink muscle, and it won't undo your glute training.

How do you stretch your glutes properly?

Move slowly into each stretch until you feel a gentle pull in your glute, then breathe slowly and hold for 20 to 30 seconds. Don't bounce.

How to Stretch Your Glutes: 8 Easy Glute Stretches

The 8 best glute stretches

1. Lying figure-four stretch

Lie on your back with both knees bent. Cross your right ankle over your left knee. Reach behind your left thigh and gently pull it towards your chest until you feel the stretch in your right glute. Hold, then switch sides. This is the best one to start with.

2. Seated figure-four stretch

Sit tall on a chair. Rest your right ankle on your left knee. Keeping your back straight, lean forward from your hips until you feel the stretch. Easy to do at your desk.

3. Pigeon pose

From all fours, bring your right knee forward behind your right wrist, with your shin angled across your body. Slide your left leg straight back. Keep your hips level and lean forward over your front leg. If it's too intense, put a cushion under your right hip.

4. Knee to opposite shoulder

Lie on your back with your legs straight. Bend your right knee and pull it gently across your body towards your left shoulder, holding the knee with both hands.

5. Seated twist

Sit with your legs straight. Bend your right knee and cross your right foot over your left leg, foot flat on the floor. Hug your right knee with your left arm and turn your upper body to the right.

6. 90/90 stretch

Sit on the floor with your right leg bent in front of you at 90 degrees and your left leg bent to the side at 90 degrees. Sit tall and lean forward over your front shin.

7. Standing figure-four

Standing, hold onto a wall or chair. Cross your right ankle over your left knee and sit back as if into a chair, until you feel the stretch in your right glute. This also trains your balance.

8. Child's pose with wide knees

Kneel with your knees wide and big toes together. Sit back towards your heels and walk your hands forward. A gentle stretch to finish with.

How long to hold glute stretches

Each stretch: 20 to 30 seconds per side.
Repeats: 2 or 3 times.
How it should feel: a gentle pull you can breathe through. Ease off if it hurts.
How often: daily if your glutes or hips feel tight; a few times a week otherwise.

When to stretch around a glute workout

Before a workout, most people do better with a short movement-based warm-up than with long holds: glute bridges, bodyweight squats, leg swings and banded walks, for about 5 minutes. Save the longer holds above for after your workout, or another time of day.

Tight glutes or something else?

Glute tightness often comes from sitting for long periods. If you have pain that travels down your leg, numbness or tingling, or pain that doesn't ease with gentle stretching, stop and speak to a GP or physiotherapist.

How to stretch your glutes: 8 easy glute stretches