The glutes are muscles in the buttocks, they connect the lower back to the legs. These muscles play a key role in facilitating daily activities, as they heavily influence the movements and positioning of the pelvis and lower spine. They help with movements such as walking, climbing stairs and squatting.
Tightness in the glutes can cause pain in several areas of the body also reduce mobility. A person with tight glutes might experience:
- Pain in the pelvis or buttocks
- Pain or tightness in the lower back and knees
- Sore or tight hips or hamstrings
Some factors can contribute to tightness in the glutes. The most common ones can include:
- Soreness from exercises
- Lack of stretching or warming up before exercising
- Exercising with poor form
- Poor posture
- Sitting for long periods
- Muscle imbalance
Stretching and strengthening the glute muscles can prevent tightness, help relieve pain and other symptoms as well as reducing the risk of injury.
Here are some helpful glutes exercises and stretches:
Exercise 1.jpg)
Stand tall holding onto a chair.
Squeeze your buttocks and bring one leg back, keeping your knee straight. Repeat 5 times each leg, then increase gradually until you can do 10.
Exercise 2.jpg)
Stand tall and take support if needed.
Lift your leg sideways and bring it back, keeping your trunk straight throughout the exercise. Repeat 5 times each leg, then increase gradually until you can do 10.
Exercise 3
Stand tall with feet hip-width apart.
Take one long step forward and squat down so that your rear knee touches the floor and hip is fully straightened. Shin of the front leg and trunk is upright. Stand back up pushing through your heel, bringing your front foot back to the starting position.
Keep hips, knees and toes aligned in both legs.
Repeat 5 times each leg, then increase gradually until you can do 10.
Exercise 4
Stand and take support if needed.
Squat down and at the same time move your pelvis slightly backwards. Straighten your hips and return to the starting position.
Repeat 5 times, then increase gradually until you can do 10.
Exercise 5
Laying on your side. Keep the leg on the bed bent and the upper leg straight.
Lift the upper leg straight with the ankle flexed and the heel leading the movement. Repeat 5 times each leg, then increase gradually until you can do 10.
Exercise 6
Lie on your side with your knees bent.
Tighten your pelvic floor muscles and gently pull your lower stomach muscles in.
Lift your top knee as far as you can, without letting your pelvis rotate forward or back. Keep your feet together during the exercise.
Repeat 5 times each leg, then increase gradually until you can do 10.
Exercise 7
Lie on your back, with knees bent and feet hip-width apart.
Draw in your abdominals and tighten your buttocks. Tilt your pelvis backwards and lift your pelvis and back up one vertebrae at a time. Lift only as high as you can while maintaining the pelvis position. Lower your pelvis down in a controlled manner.
Don’t let your lower back arch during the lift.
Repeat 5 times then increase gradually until you can do 10.
Exercise 8
Lie on your back with one knee bent and the ankle of the other leg on top of the bent knee.
Place your hands behind the knee of the bent leg and pull the leg closer until you can feel a stretch on your buttock.
Hold for 30 seconds. Repeat 3 times each leg.
Exercise 9
Sit on a chair with one foot on the floor. Lift your other foot onto your opposite thigh. Gently lean forward. Feel the stretch in your buttock.
Hold for 30 seconds. Repeat 3 times each leg.
Exercise 10
Sit on the floor with your legs extended straight out in front of you.
Bend your right knee and place your right heel as close to your left sit-bone as you can.
Reach your right arm behind you and plant your palms or fingertips on the floor. Place your left hand or elbow on your right knee or thigh, and gently pull your knee to the left until you feel the stretch in your glutes.
Hold for 30 seconds, then release and straighten your legs again. Repeat 3 times each leg.
