Glute Stretches
for Stretching Tight Glutes

Glute stretches include bound angle pose (badha konasana), painful pose and seated glute stretch as well as pigeon pose, screaming pigeon and double pigeon.

To stretch the glutes, which act mainly to move the thigh outwards to the sides (abduction) you can move the thigh inwards, across to the opposite side of the body so that the outside of the hip is opened.

Another option is to move the pelvis relative to the thigh in such a way that the side of the hip joint is opened.

Ardha Matsyendrasana Preparation

A gentle start to stretching the glutes is to pull the knee across the body when preparing for ardha matsendrasana. In this glute stretch, have the top leg foot beside the bottom leg knee.

Pull it over and back towards the opposite side. Keep the pelvis immobile as you do this.

To change the stretch try adjusting the position of your pelvis. Try lifting the top leg hip or try sinking it down.

You can also try moving the top leg side of the pelvis backwards or forwards relative to the bottom leg side.

However, once you've adjusted the position of your pelvis, keep it fixed in position as you pull your leg to the side so that you stretch your glutes.

ardha matsyendrasana hip stretch, yoga pose
  • ardha matsyendrasana

Wide Leg Badha Konasana

Another leg stretch for the glutes is to do badha konasana with the feet together but about 2 feet in front of the pubic bone. Open your knees out to the sides. To stretch your glutes (or to increase the stretch) tilt your pelvis forwards.

To add weight to this pose you can lift your head and lengthen your neck and then from there lift your hands off of the floor and slowly reach them forwards.

Painful Pose

A slightly more intense stretch is Painful Pose. The set up is similiar to low lunge, however turn the front foot outwards 90 degrees. Move your body and back knee back until your front leg shoulder is over the foot when viewed from the side.

Lift the inside edge of your front foot. Shift your weight towards your front foot side and then press your knee back.

Keep your elbows straight and focus on pushing your front leg knee back and down. To add weight to the pose, lift your back knee.

To deepen the glute stretch place your elbows on the floor and optionally lift your back knee.

The final variation is to place hands on the floor and bend your elbows to sink your chest down. Aim to get your front leg shoulder to your front foot. Add weight by lifting your back knee.

painful pose, hip stretch, yoga pose, glute stretchpainful pose, hip stretch, yoga pose, glute stretchpainful pose, yoga pose, yoga stretch, leg stretch, glute stretch
  • painful pose

Seated Glute Stretch

A slightly less painful variation of painful pose is to bring the back leg forwards and prop the front foot on top of the back leg knee. With hands on the floor behind your back you can push your chest towards your shin. To increase the stretch, move the bottom foot back more, towards the hips.

You can also reach the arms forwards and grab the bottom foot. If you press the top of the foot forwards you can use your foot to help pull your chest forwards.

A final variation that turns this is into a twist, and a shoulder stretch, as well as a stretch for the glutes, is to reach the same side arm (same side as the top leg) past the bottom of the foot. Grab either the shin of the foot (or use a towel or strap looped around the foot.

For all of these leg stretches keep your neck long and your chest open.

seated hip stretch, yoga poses, leg stretchesseated hip stretch, yoga poses, leg stretchesseated hip stretch, yoga poses, leg stretches
  • seated stretch for the glutes

If you enjoy the above leg stretch you might also enjoy armpit pose.

armpit yoga pose,hip stretch, glute stretch, shoulder stretch
  • armpit pose

More Stretches for the Glutes and IT Band

For more glute stretches check out pigeon pose, screaming pigeon, double pigeon.

For an iliotibial band stretch check out shoelace pose.

What's New?

Slackline Yoga

Slackline yoga, basic tips for yoga mindfulness while learning to slackline.

Continue reading "Slackline Yoga"

Dance of Shiva Articles

Dance of Shiva articles: creating possibility by defining and redefining limits

Continue reading "Dance of Shiva Articles"

Yoga Anatomy Notes

Yoga Anatomy Notes, using upper and middle trapezius to avoid shoulder impingement.

Continue reading "Yoga Anatomy Notes"

Hamstring Stretches

Standing hamstring stretches differ from seated stretches. If flexibility is limited start with standing poses, it is easier to use gravity to assist the stretch.

Continue reading "Hamstring Stretches"

Crow Pose

Three variations of crow pose and tips for balancing in this arm balancing yoga pose.

Continue reading "Crow Pose"

Yoga Twists

Yoga twists: passive and assisted twists for the ribcage, thoracic spine and lumbar spine. Twists can be made slightly easier if you understand some basic anatomy of the spine. You can then apply this understanding to both seated and standing twists and even prone twists as well as twisting positions that include a bind.

Continue reading "Yoga Twists"

Basic Yoga Poses

Basic yoga poses: standing, sitting, arm balances, binds, twists, inversions, back bending, front bends.

Continue reading "Basic Yoga Poses"

Bandhas

The three yoga bandhas can affect the si joint, hip stability, spine, psoas, breath and posture.

Continue reading "Bandhas"

Prone Yoga Poses Index

Kneeling and prone yoga poses index: kneeling, semi-kneeling, kneeling reclined and belly down poses.

Continue reading "Prone Yoga Poses Index"

Balance Poses Index

The balance poses index: balancing on one leg, inverted and semi-inverted poses, arm balances, balancing cat pose and side plank.

Continue reading "Balance Poses Index"

Yoga Poses Index

Balancing one one foot symmetric/asymmetric forward facing and lateral standing yoga poses index.

Continue reading "Yoga Poses Index"

Seated Yoga Poses Index

Reclining and seated yoga poses index: cross legged, half-hero, lotus, marichyasana, foot behind the head,

Continue reading "Seated Yoga Poses Index"

Yoga Poses for Abs

Yoga Poses for abs involve either/or stabilizing and mobilizing the midsection, which can mean fixing the ribcage relative to the pelvis or moving it relative to the pelvis.

Continue reading "Yoga Poses for Abs"

Having a Hard Time Breathing

If you are having a hard time breathing then one possible solution is to focus on moving your spine and ribcage and not focus at all on your breath. Instead make your movements smooth and slow so that your breathing becomes smooth and slow.

Continue reading "Having a Hard Time Breathing"

PC Muscle

Learn to control and differentiate the muscles of the pelvic diaphragm, including the pc muscle. These muscles can have an affect on the Sacroiliac and hip joint and may be useful in back bending yoga postures.

Continue reading "PC Muscle"

Discount on FAT Shoulder Stretches

Until Mar 30, Get my newest ebook FAT Shoulder Stretches (And Shoulder Awareness Exercises) for $2.00. Available in PDF, Mobi and EPub formats.

Continue reading "Discount on FAT Shoulder Stretches"

Shoulder Stretching Exercises

In the following set of shoulder stretching exercises, gravity is used to drive the stretch. This can make it easier to relax and focus on feeling your shoulders (and relaxing them) so that you get a more effective stretch.

Continue reading "Shoulder Stretching Exercises"

Yoga Notes

New in yoga notes, stretching the biceps. This is for people who have difficulty straightening the elbows because of tight biceps.

Continue reading "Yoga Notes"

Complete Yoga Class Video for Beginners

This is the first yoga routine I've done in a video format. The class is about an hour long and includes exercises and poses for increasing pressure awareness, stability and mobility.

Continue reading "Complete Yoga Class Video for Beginners"

Bound Headstand

This is a step-by-step introduction to bound headstand. It shows how to set up neck and shoulders and how to get comfortable being upside down in the pose otherwise known as sirsasana by using a wall to start with.

Continue reading "Bound Headstand"

Ebooks available in
PDF, Mobi and Epub Formats: