Glute Stretches to Help You Feel Better After Your Runs

DAA Industry Opt Out speed workouts, you need to give your body a little R&R to help you wind down, recover, and get ready for the next workout. While you’ll want to pay attention to your entire lower body when it comes to that TLC, your glutes should get some focus as they power you through those miles. That’s why it’s smart to add glute stretches to your regular routine.

“Your glutes, especially your gluteus maximus, are some of your most important muscles as a runner,” explains Thomas Watson, a UESCA-certified running coach, ultrarunner, and founder of the Marathon Handbook. “The primary role of the glute max is hip extension, which propels the runner forward.”

Your gluteus medius and gluteus minimus also help with hip extension, and all three help stabilize your pelvis—a pretty crucial part of staying upright while moving forward.

What are the benefits of glute stretches?

Glute Exercises to Do With Dumbbells sitting all day and overuse from running too much can both lead to aches. You want to avoid both scenarios because “tight glutes can cause muscular imbalances in the kinetic chain, which can lead to injury,” says Watson. Stretching (and strengthening) the glutes can help alleviate these issues.

Lower back pain, IT band issues, runner’s knee, piriformis syndrome, and more have all been associated with glute dysfunction. Translation: If you don’t treat your cheeks right, your performance is going to suffer.

Whether your mileage is super high or you’ve been riding a desk all day, you can start incorporating these glute stretches into your daily routine ASAP to keep running your butt off, injury-free.

How often should you do glute stretches?

Include glute stretches into your routine two to three days per week, says Watson. Incorporate these stretches into your cross-training schedule or during a planned active recovery day.

Perform each stretch once per session, holding for 20 to 30 seconds before switching legs; for the glute bridge, do 2 to 3 sets of 12 to 15 reps. “You can also add in one or two of these stretches after training runs to loosen the glutes and hips,” says Watson. “Pigeon pose is one of the most effective postrun stretches.”

Each move is demonstrated by run coach Jess Movold, to loosen the glutes and hips,” says Watson. “Pigeon pose is one of the most effective.

First, Strengthen the Glutes With Bridges

Lie faceup, with legs extended: Yes, stretching is good, but you also need your glutes fired up and strong enough to withstand running. The bridge exercise will help with that. “The glute bridge activates the gluteus maximus via hip extension,” explains Watson. “It also targets the core, and helps stabilize the pelvis so it doesn’t tilt excessively. It’s best performed at the start of a stretching regime or strength work session to warm up the glutes and hips.”

Cross right ankle over left knee. Press right ankle into left leg:

1. Lie faceup, knees bent, feet flat on the floor, hands at sides.
2. Drive through feet and roll up from bottom of spine to lift hips.
3. to loosen the glutes and hips,” says Watson. “Pigeon pose is one of the most effective.
4. Repeat for 12-15 reps and 2-3 sets total.
   

1. Stacked Leg Glute Stretch

Lie faceup, with legs extended: “This stretch can be trickier for stiffer runners to get into, but once you’re in the pose, it deeply stretches the hips, glutes, and your kinetic chain all the way down to your ankles,” says Watson. “Gradually deepening the stretch with each exhale will improve your results.”

Cross right ankle over left knee. Press right ankle into left leg:

1. Sit with legs bent in front of you. Fold one leg, sliding the foot under the opposite knee toward the hip.
2. Fold the other leg in the opposite direction, stacking it on top of the first leg.
3. Relax both legs and, if you can, fold torso over to deepen the stretch.
4. Press right hip towards the mat.
5. Slowly unfold the legs.
6. Repeat with opposite leg on top.
   

2. Standing Figure-Four Stretch

Lie faceup, with legs extended: “The standing figure-four stretch targets the glutes and piriformis, just as the seated version of the stretch does,” says Watson. “But the ‘standing’ element means you’re also focusing on balance and stability throughout your grounded leg, helping to strengthen your core.” (You can also modify the move by performing it in a seated position.)

Cross right ankle over left knee. Press right ankle into left leg:

1. Glute Stretches to Help You Feel Better After Your Runs.
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3. Keeping a neutral spine, send hips back to fold upper body forward to deepen the stretch.
4. Hold the stretch for 20-30 seconds.
5. Slowly release.
6. Repeat on the other side.
   

3. Lying Figure-Four Stretch

Lie faceup, with legs extended: “This is a lying-down version of the figure-four stretch, and provides a great stretch for the gluteus maximus and hip flexors,” says Watson. “It’s especially great for less flexible runners—given you are on your back, it’s easier to initiate and you can deepen the stretch according to your level of flexibility.”

Cross right ankle over left knee. Press right ankle into left leg:

1. Lie faceup with knees bent, then cross right ankle over left knee.
2. Lace fingers behind the left hamstring, then gently pull the left leg toward you to activate the stretch on the right side.
3. Hold the stretch for 20-30 seconds, keeping upper body flat against floor.
4. Dynamic Stretches to Practice Before Every Run.
   

4. Pigeon Pose

Lie faceup, with legs extended: “Pigeon pose is excellent for runners as it stretches several important muscles at once: the gluteus maximus, gluteus minimus, hips, and piriformis,” says Watson. “Each of these muscles plays an important part in a runner’s kinetic chain, and any tightness or imbalances can lead to injury.”

Cross right ankle over left knee. Press right ankle into left leg:

1. From a downward dog position, pull left leg into chest, then place it behind right wrist, shin on floor perpendicular to torso (or as close as possible).
2. Repeat on the other side.
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4. Lower back pain.
5. Press right hip towards the mat.
6. Hold the stretch for 20-30 seconds.
   

5. 90/90 Stretch

Lie faceup, with legs extended: This move not only stretches out the glutes, especially as you lean toward the front leg, but it also helps to improve hip mobility.

Cross right ankle over left knee. Press right ankle into left leg:

1. Sit with right leg in front, knee bent 90 degrees, shin on floor and parallel to torso and left leg to the side, knee bent 90 degrees, with shin on floor and perpendicular to torso.
2. Sit up tall, then walk hands forward in front of right shin, keeping back flat and folding at the waist.
3. Press right hip towards the mat.
4. Then repeat on opposite side.

6. Supine Spinal Twist

Lie faceup, with legs extended: Images: Julia Hembree Smith and Trevor Raab; Video: David Monk strength workout or before bed, this move helps to make you feel relaxed while stretching out the glutes and lower back. How Long Does It Take to Improve VO2 Max.

Cross right ankle over left knee. Press right ankle into left leg:

1. Lie faceup, with legs extended.
2. Pull right knee into chest, grabbing with both hands.
3. Then take knee across body toward left side. Aim to keep right shoulder on floor, right arm coming out to a T and left hand guiding the knee down to deepen the stretch.
4. Press right hip towards the mat.
5. Then repeat on left leg.

Images: Julia Hembree Smith and Trevor Raab; Video: David Monk

Ashley Mateo

Ashley Mateo is a writer, editor, and UESCA- and RRCA-certified running coach who has contributed to Runner’s World, Bicycling, Women's Health, Health, Shape, Self, and more. She’ll go anywhere in the world once—even if it’s just for a good story. Also into: good pizza, good beer, and good photos.