Gluteal Stretches

Written by Brett Harrop

Updated: 20 April 2022

(Main muscles involved: Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Piriformis, Obturator Internus, Tensor Fascia Lata, Gemelli superior and inferior)

The following gluteal stretches are designed to improve flexibility of the gluteal muscles (figure 1). You should discuss the suitability of these gluteal stretches with your physiotherapist prior to commencing them.

To begin with, the gluteal stretches should be held for 15 seconds and repeated 4 times at a mild to moderate stretch pain free. Generally you should choose one or two gluteal stretches that are most comfortable for you and perform them 3 times daily. As your flexibility improves, the gluteal stretches can be progressed by increasing the frequency, duration and intensity of the stretches provided they are pain free.

Basic Gluteal Stretches

Supine Gluteal Stretch

Begin lying on your back. Using your hands, take your knee towards your opposite shoulder until you feel a stretch in the buttocks or front of your hip (figure 2). Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain free.

Long Sitting Gluteal Stretch

Begin sitting on the floor with both legs in front of you. Place your foot of the leg to be stretched on the other side of your straight leg as demonstrated (figure 3). Keeping your back straight, pull the leg to be stretched towards your chest, until you feel a stretch in the buttocks (figure 3). Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain free.

Advanced Gluteal Stretches

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Gluteal Self Massage Exercises

The following gluteal self massage exercises are designed to improve the flexibility of the gluteal muscles and are an excellent addition to the above gluteal stretches. You should discuss the suitability of these exercises with your physiotherapist prior to commencing them.

Foam Roller Gluteal Release

Place the foam roller under your gluteals (buttock) as demonstrated (figure 6). Using your arms and leg, slowly move your body forward and backwards allowing the foam roller to massage your buttock region. Breathe normally keeping your legs relaxed. Repeat this process for 15 – 90 seconds provided it is comfortable and does not cause pain.

More Gluteal Self Massage Exercises

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Become a PhysioAdvisor Member and gain full access to our complete Injury Database. Our experienced physiotherapists are updating PhysioAdvisor’s injury articles to include the most important information to help users take control of their injury and hasten their recovery. Updated sections include detailed information on: Treatment, Intermediate & Advanced Exercises and a step by step Rehabilitation Protocol for each updated injury article – ensuring you have the tools to take control of your injury and save money on expensive physiotherapy consultations.

Find a Physio to assist with Gluteal Stretches

Find a physiotherapist who can assist with gluteal stretches and rehabilitation.

Other Exercises

• View Gluteal Strengthening Exercises
• View Lower Body Massage Ball Exercises
• View Lower Body Foam Roller Exercises
• View Lower Body Resistance Band Exercises
• View Basic Pilates Exercises
• View Basic Swissball Exercises
• View Balance Exercises

Physiotherapy Products to Assist with Gluteal Stretches & Rehabilitation

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