Flexibility Stretches for the Gluteus Maximus

Your gluteus maximus is the largest and most powerful muscle in your body. It’s responsible for extending your hips, which means it drives your legs backwards. It also assists hip abduction or lifting your legs out to your sides. A tight gluteus maximus can lead to lower back pain because it pulls on your pelvis and causes you to arch your back slightly. Do these glute stretches once or twice per day and hold each stretch for 30 seconds.

  1. Lying Glute Stretch

    • One of the most common gluteus maximus stretches is the lying glute stretch. Lie on your back on a mat with your knees bent and feet flat on the floor. Cross one leg over the other so that the ankle of the crossed leg rests atop the opposite leg’s thigh. Reach forward and grab the thigh of the leg still on the ground and pull it up towards your chest. Once you feel a slight stretch, hold that position. Switch sides once the set is complete.

    Seated Glute Stretch

    • The seated glute stretch allows you to get some flexibility training during your work day. Sit in a chair with your feet flat on the floor and ankles positioned directly underneath your knees. Cross one leg over the other so that the ankle of the crossed leg rests atop the opposite leg’s thigh. Slowly bend forward at the waist, bringing your chest toward your legs. Stop bending once you feel a stretch and hold that position and then switch legs to work the other side of your gluteus maximus.

    Lying Knee to Chest Stretch

    • The lying knee to chest stretch is similar to the lying glute stretch but doesn’t involve crossing your legs. Lie on your back on a mat with both legs extended on the mat. Bring one of your knees up to your chest. Grab that thigh with both hands and pull it to your chest until you feel a stretch. Switch legs once you’re finished.

    Lying Leg Crossover Stretch

    • The lying leg crossover stretch takes the lying glute stretch and throws in an additional element to increase the pull on your gluteus maximus. Lie on your back on a mat with your knees bent and feet flat on the floor. Hold your arms out to your sides. Cross one leg over the other so that the ankle of the crossed leg rests atop the opposite leg’s thigh. Twist your hips in the direction of the leg still set on the floor. Continue as far as you can, ideally getting to a point where the bottom of the raised foot touches the floor. Hold the stretch and then switch sides.