Stretching gluteal muscle

Purpose of the exercise

Flexibility exercise for the gluteus maximus, medius and minimus muscles, deep hip muscles (piriformis) and hip capsule. Improves hip mobility, reduces tension in the buttocks and lower back, and helps prevent lower back pain. Also effective for relieving sciatica pain caused by a strained piriformis and for improving squat mobility.

Supplies

• Mat or soft surface
• Sufficient space to lie outstretched
• Optional: towel or yoga strap for support

Starting position

1. Lie on your back on a mat
2. Extend both legs or place both feet flat on the ground (knees bent)
3. Keep your head relaxed on the ground
4. Place your arms next to your body or ready to grab your leg
5. Slightly tighten your core
6. Keep your lower back in neutral position (natural curve)

Implementation

Basic variation - Knee to chest:

1. Lift one leg and bend your knee to 90 degrees
2. Grasp your thigh or shin with both hands
3. Slowly pull your knee towards your chest
4. Keep the other leg stretched on the ground (or bent with foot flat)
5. Feel the stretch in your buttock and back hip
6. Hold this position for 30-45 seconds
7. Relax and let your leg back to start
8. Change of leg
9. Repeat 2-3 times per leg

Figure-4 variation (more intense):

10. Bend both knees with feet flat on the ground
11. Place your right ankle on your left thigh (just above the knee)
12. Grasp your left thigh with both hands (behind the leg)
13. Pull your left thigh towards your chest
14. Gently push your right knee away from you with your right elbow
15. Feel a deep stretch in your right buttock
16. Hold for 30-45 seconds
17. Change of leg

Points of interest

• ✓ Pull slowly and in a controlled manner (no jerking)
• ✓ Keep your lower back relaxed on the ground
• ✓ Breathe calmly during the stretch
• ✓ Feel a pleasant stretch, no pain
• ✓ Keep your shoulders and neck relaxed
• ✓ Pull your knee towards the shoulder from the same side (not straight up)
• ✗ Avoid bouncing or jerky movements
• ✗ Do not lift your head or shoulders during the stretch
• ✗ Don't overly round your lower back (stay neutral)
• ✗ Don't strain too much (stay relaxed)
• ✗ Don't pull through in case of sharp pain in hip or lower back
• ✗ Do not force your knee beyond what is comfortable

Progression

• Start: knee to chest with light pull, 20-30 seconds hold
• Advanced: Deeper pull to chest, 30-45 seconds hold
• Heavier: Figure-4 variation for more intense stretching
• Additional challenge: Pull both knees to chest at the same time
• More intense: Supine pigeon pose (figure-4 with deeper rotation)
• More complex: Rotating buttock stretch (knee across body to opposite side)
• Advanced: Seated figure-4 stretch (sitting in chair)
• Dynamic: Alternating left-right without hold (for warm-up)

When this exercise

This exercise is suitable as part of cool-down after leg training or running, or as a daily stretch for people with stiff hips. Ideal for people with lower back pain, stiff glutes or a lot of sedentary work. Very effective in rehabilitation after hip, buttock or lower back injuries to restore mobility (in consultation with physiotherapist). Also valuable for athletes who do a lot of squats, lunges or running to reduce muscle tension. Perfect for people with piriformis syndrome or sciatica complaints caused by strained glutes. Suitable for all levels and ages. Can also be done in the morning after getting up to reduce stiffness. For acute hip pain, SI joint problems or limited hip mobility, have it assessed by a physiotherapist first. Do not force in pain - stretch should feel comfortable.