The gluteus medius makes up the upper and side part of your butt. Stretching the upper glutes can help prevent injury and relieve pain in your lower back, knees, and hips.
The gluteus medius is one of your
Stretching your hip abductors may
Keep reading to discover six stretches for the gluteus medius.
Before getting started
It’s important to warm up your muscles before performing static stretches, especially if they’re tight.
A stretching session can put a lot of strain on your muscles. If they’re not warmed up, the risk of injury increases. You may also find it easier to go deeper into some of the stretches if you’re warmed up.
To get started, try engaging in light cardio exercises, such as walking, jogging, or doing jumping jacks. You can also perform some dynamic hip exercises to improve blood flow to the area.
When performing your stretches, relax your muscles and focus on your breathing to help relieve tension in your body and deepen the stretches.
The Pigeon Pose is a popular yoga posture that
Here’s how to do it:
- Begin by kneeling on the ground, with your hands below your shoulders and your hips below your knees.
- Bring your right knee to a 90-degree position in front of your body, just next to your right wrist.
- Straighten your left leg toward the back of your body.
- Slowly lean your torso forward toward your front leg and rest your forearms on the ground. You can also sit upright in this pose for a more comfortable variation.
- Hold the pose for 30 seconds, and then repeat on the other side.
Perform 3 sets of the pose on each side.
There are many variations to this stretch. One of the most common methods is to sit in a chair, as this allows you to adjust the height and choose how deeply to sit.
To perform this stretch:
- Begin seated in an upright position with your spine neutral and your hands on your hips.
- Cross your right leg over your left, resting the ankle over the area between the knee and the quad muscle.
- Lean your torso forward slowly to a comfortable position. You should feel the stretch in your right glute.
- Hold this position for 3 to 5 seconds, then rise back up.
- Release your leg back to the starting position, and repeat on the other side.
Perform 8 to 10 reps on each side 3 times daily.
The supine (lying down) glute stretch is an ideal stretch for your glute muscles and the hip abductors. It may also be an ideal variation if the Pigeon Pose causes discomfort in your knees or if you have very tight hips.
To perform this exercise:
- Lie down on your back with your arms by your side and your legs straight.
- Bring your left leg up toward your stomach and wrap your hands around the knee.
- Pull the knee in toward your chest, feeling a deep stretch in your left glute. Rotate slightly to the right and left to deepen the stretch.
- Release the knee and straighten your leg out again.
Perform 10 reps of this stretch on each leg 3 times daily.
The seated spinal twist can help stretch the muscles in your glutes, hips, and back, which are all connected.
To perform this stretch:
- Sit on the floor with your legs outstretched.
- Bend your left knee and bring it over the right leg, planting the foot beside the right knee.
- Twist your upper body to the left, placing your right elbow on the left side of the bent knee.
- Plant your left hand on the ground behind you and look in that direction.
- Hold the pose for 5 to 10 seconds, then slowly twist back to center and straighten your legs out.
- Perform 10 repetitions of this movement, then repeat on the other side.
Perform 3 sets of this exercise on each side daily.
The kneeling side bend can help stretch the whole side of your upper body, from the gluteus medius up to the back, shoulders, and arms.
To perform this exercise:
- Kneel on both knees. Extend your right leg out to the side so that it’s straight.
- Raise your left arm toward the ceiling, then bend over the outstretched leg. Glide the right arm down the right leg for support, and arch the left arm high up, bringing it over to the right side. You should feel a deep stretch up the left side of your body.
- Hold for 5 to 10 seconds. Come back up to the center position.
Repeat the exercise 5 times on each side 3 times daily.
Foam rollers are exercise tools that may help loosen up tight muscles. Consider using it before your stretching or exercise routine to warm up muscles, or afterward to support muscle recovery.
To perform this exercise:
- Sit on a foam roller. Plant your hands behind you for support and bend your knees at a 90-degree angle.
- To target the left gluteus medius muscle, raise your left leg up and place the outside of the ankle on your right knee. Rotate your lower body slightly to the side and the upper part of your glute.
- Roll back and forth 10 times, making sure to breathe through the movement. Repeat on the other side.
Perform 3 sets of this exercise on each side daily.
In many cases, tight hip abductors and glute muscles can be managed through exercises, stretches, and foam rolling.
However, if you experience persistent glute and hip pain that affects your daily activities, consider connecting with a primary care doctor. They can examine your symptoms to determine whether they’re caused by an underlying health condition, such as arthritis.
A physical therapist can also help develop a stretching plan tailored to your individual needs.
Your glutes are one of the most important muscle groups in your body. They’re involved in activities like walking and running, which could easily lead to hip tightness.
These stretches make a great addition to any cooldown. In addition to stretching out the gluteus medius, they also help loosen tight hips. This results in a better range of motion and can reduce chronic back pain.
Just remember, don’t stretch your body too hard, too fast. Doing so could lead to injury.