Glute and hip stretches
Stretches for the deep and outer parts of the buttocks and around the hip joint. Choose from a figure-four lying on your back or on a chair through to versions on the floor.
How to choose
- To begin with, choose stretches done lying on your back or on a chair. These make it easier to hold your position without rounding your lower back.
- Even within the buttocks, where you feel the stretch changes with the direction the knee points and the angle at which the legs cross. Compare how each side feels.
Self-stretches13 lessons
Single Knee-to-Chest
Glutes and hip
- Floor / on your back
- Self
Double Knee-to-Chest
Glutes and lower back
- Floor / on your back
- Self
Supine Figure-Four Stretch
Glutes and hip external rotation
- Floor / on your back
- Self
Seated Figure-Four
Glutes
- Chair
- Self
Standing Iliotibial Band Stretch
Outer hip
- Standing
- Wall
- Self
Knee to Opposite Shoulder
Deep glutes and hip external rotation
- Floor / on your back
- Self
Alternating Knee Hug
Glutes and back of the hip
- Standing
- Wall
- Chair
- Dynamic
Quadruped Rock Back
Glutes and hip flexion
- All fours
- Dynamic
Deep Squat Hold
Hips, inner thighs and ankles
- Standing
- Self
Pigeon Stretch
Glutes and hip rotators
- Floor / on your back
- Self
Happy Baby
Inner thighs, hips and glutes
- Floor / on your back
- Self
Supine Hip Internal Rotation
Outer buttock and deep hip (internal rotation)
- Floor / on your back
- Self
Standing Hip Circle
Hip in every direction
- Standing
- Wall
- Dynamic
Assisted stretches (for trainers)9 lessons
Stretches in which the trainer supports the other person’s body.
Assisted Knee-to-Chest
Gluteus maximus and hip flexion
- Floor / on your back
- Assisted
Assisted Figure-Four
Glutes and external rotators
- Floor / on your back
- Assisted
Assisted Piriformis Stretch
Deep external rotators
- Floor / on your back
- Assisted
Supported Hip External Rotation
Hip internal rotators (stretched into external rotation)
- Floor / on your back
- Assisted
Supported Hip Internal Rotation
Hip external rotators (stretched into internal rotation)
- Floor / on your back
- Assisted
Assisted Lateral Hip Stretch
Gluteus medius region
- Floor / on your back
- Assisted
Side-Lying Lateral Hip Stretch
Tensor fasciae latae and outer hip
- Side-lying
- Assisted
Gluteus Maximus PNF Stretch
Gluteus maximus
- Floor / on your back
- Assisted · PNF
Piriformis PNF Stretch
Deep external rotators
- Floor / on your back
- Assisted · PNF
Caution
If you feel pinching at the front of the knee or hip, make the angle smaller or switch to another stretch. Stop if you feel sharp pain, numbness or dizziness. If you are under medical care, recovering from surgery or pregnant, check with your healthcare professional first.