Gluteal (Glute) Stretch

A simple way to reduce tension in the glutes and ease pressure on the lower back and hips.

WHEN TO BE CAUTIOUS

You may want to avoid or modify this exercise if:

• The movement causes sharp hip or back pain
• You feel pain travelling down the leg (see Sciatica page LINK)
• You’ve had a recent hip injury or surgery

If unsure, seek professional advice.

WHAT THIS EXERCISE HELPS WITH

The gluteal stretch targets the muscles at the back of your hip—particularly the glutes and deep hip rotators.

These muscles can become tight with:

• Prolonged sitting
• Reduced movement
• Compensating for lower back issues

If your hips don’t move well, your lower back often ends up doing more work than it should.

Most people don’t realise that what feels like “low back tightness” is often coming from the hips.

This exercise helps:

• Reduce tension through the glutes
• Improve hip mobility
• Take pressure off the lower back

This is one of the most common stretches I give for people who feel tight after sitting or get buttock pain when getting up and moving.

WHEN IS THIS MOST USEFUL?

This exercise is most useful in the following situations:

• Non-specific mechanical low back pain (LINK): Particularly when associated with hip tightness or prolonged sitting
• Sciatica (LINK): Relieving gluteal tightness takes tension off of the underlying sciatic nerve
• Spinal stenosis: This stretch often relieves nerve pain from spinal stenosis as it opens up the nerve space in the lower spine

HOW TO DO THE GLUTEAL STRETCH

Follow these steps:

1. Lie on your back
2. Bend both knees
3. Cross one ankle over the opposite knee (figure 4 position)
4. With both hands, hold on to the knee of the top leg
5. Gently pull your leg towards your opposite shoulder 
6. Keep your head and shoulders relaxed

HOW MANY SHOULD YOU DO?

Start with:

• 10–20 second holds
• 2–4 repetitions each side
• 1–2 times per day

If it feels good:

• Gradually increase hold time
• Focus on relaxing into the stretch

CLINIC TIP

Try not to fight the stretch.

Instead:

• Breathe slowly
• Let your hips soften as you exhale
• Allow the stretch to build gradually

The less you force it, the more effective it usually is.

It’s common to feel one side tighter than the other.

Still work on both, but see if you can balance them out over time.

YOU SHOULD FEEL

• A stretch deep in the buttock or back of the hip
• Mild pulling around the hip area
• A gradual easing as you hold the position

YOU SHOULD NOT FEEL

• Sharp or pinching pain in the hip/groin
• Pain travelling down the leg LINK (sciatica page)
• Tension in your neck or shoulders from pulling too hard

COMMON MISTAKES TO AVOID

Try not to:

• Pull too aggressively
• Lift your head or strain your neck
• Pull your leg straight up rather than diagonally towards the opposite shoulder

WHEN TO USE THIS EXERCISE

You can use this exercise any time of the day. It’s particularly helpful:

• After long periods of sitting
• Before or after exercise
• When your hips or lower back feel tight

If you notice your back/pelvis feels easier or looser after doing this, that’s a good sign it’s helping.

HOW THIS FITS INTO YOUR RECOVERY

This is a key flexibility exercise.

I often recommend combining this with:

1. Cat/Cow LINK

2. Child’s Pose LINK

3. Cobra (extension stretch) LINK

Once you are comfortable with each individual exercise, move on to my full low back mobilisation routine LINK

This content is for general educational purposes only and should not be used as a substitute for professional medical advice, diagnosis or treatment. Exercises and advice may not be suitable for everyone, especially if you have pain, injury, medical conditions or worsening symptoms. Always seek advice from a suitably qualified healthcare professional if you are unsure. Please read our full Medical Disclaimer for more information.