![]() ![]() And it can be used to help move the leg outwards.it can be used to help rotate the lifted leg externally.It can also help in lifting the opposite side of the pelvis.The gluteus medius can be used to help turn the pelvis outwards, away from the supporting leg.And And it can be used to pull the leg outwards.It can be used help pull the leg forwards relative to the hip bone.It can be used to rotate the thigh inwards relative to the hip bone.It can also be used to help lift the opposite side of the pelvis.It can also be used to help tilt the pelvis forwards.The gluteus minimus can be used to turn the pelvis inwards, towards the supporting leg.On the other had, if it's simply a sore butt getting you down after a big squat day or a long run, here are some stretches, routines and flows that will help ease the ache. If this is the case, we suggest you consult a specialist, rather than trying your luck with the stretches below. 'People with injured glutes usually experience ache in the side or the back of their hips and have a feeling of being restricted when bending forward. 'Gluteal injury often presents as lumbar spine tightness or is mistaken as sciatic nerve tightness,' he explains. Look out for pain that radiates elsewhere, Starkowitz says. How do you know if your glutes are tight or injured? 'By stretching the glutes you are maintaining full hip mobility but I would also recommend regular strengthening, for example, squats and bridging exercises,' says Katie Knapton, founder of Physio Fast Online. Remember though, stretching won't be the full story – regular strength training exercises will keep your mobility on form, too. ![]() It’s also good to stretch your glutes after long periods of sitting to receive muscle tightness.' Similarly, it’s key to stretch glutes after working out to prevent stiff muscles and aid flexibility. 'You can do glute stretches as part of your warm-up before working out, to encourage blood flow to these muscles and help to prepare them for activity. ' Glute stretches can be done daily but 3-4 times a week is also sufficient,' advises Joshi. There are some general guidelines to use, though, that can keep you getting stretchy regularly: The regularity with which you can do glute stretches will depend on your schedule and your body. This is a bit of a 'how long is a piece of string' type of question. Reduced tension and discomfort of pain in lower back, pelvis, knees, hamstrings. ![]() What are the benefits of doing glute stretches? 'Inhibited glutes can result in the hamstrings becoming overactive, leading to lower back pain, Iliotibial Band Syndrome and patella-femoral pain (runner's knee),' Starkowitz adds. For example, not stretching your glutes could result in problems elsewhere, like tight hamstrings. 'In order to maintain normal body mechanics, flexibility and mobility of the glutes are needed through glute stretches,' he says. As Brett Starkowitz, master trainer and education lead at Ten Health & Fitness, explains, sore, tight glutes can have a knock-on effect on the rest of the body. 'You use your glutes all the time, they support your body when standing, maintain balance and help to push you off the ground, so when your glutes are strengthened through stretching, this will positively impact all movement you do.' So, should you stretch your glutes? The glutes – one of the largest muscles in the body – require stretching regularly because they do so much for us, Joshi explains. But, sadly, it's really not worth skimping on if you want to stay well and healthy, smashing PBs and making fitness gains. We're all #guilty of skipping stretching when life gets busy. 'They also help to rotate your thigh inwards when your hips are bent and outwards when your leg is straight.' Why are glute stretches so important? The medius and minimus work in tandem to assist your maximus in raising your leg,' explains award-winning osteopath, Anisha Joshi. 'The shape of your bum is created by the maximus and works when you rotate your legs, thrust your hips and raise your thigh to the side. Your glutes are one of the largest muscle groups in your body and are made up of: So, if you're not sure where to start and your aching bum muscles are flashing amber signals, here's everything you need to know about glute stretches and our 10 favourite routines to relax and release sore glutes, before and after a workout. No matter what you do, a cool down is key for recovery, and, basically, you gotta stretch. Likewise, if you're dedicated to gym workouts and learning how to squat properly or perfect your deadlift variations technique, you should be stretching your glutes regularly. Glute stretches (combined with lower back stretches) should be a regular part of your routine if you've been smashing out lower-body workouts and exercises for a bigger butt.
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