Stretching is an important -- and often overlooked -- part of any workout. According to Mayoclinic.com, stretching can help to speed recovery after workouts by increasing blood flow to your muscles. Most cardiovascular workouts will utilize your gluteal muscles, which are the three groups of muscles that make up the buttocks to a great degree. Running, walking and riding a bike all give your glutes a workout that should be followed by a good stretch.
Deep Lunges
Deep lunges stretch the glutes of the leg that happens to be in front during the movement. From a standing position, step your front leg far forward into the lunge position and lower your hips down as far as you can. Hold the lunge position for at least 30 seconds, then repeat with your other leg forward. This stretch also has the benefit of stretching most of your leg. Steady yourself by placing your hands on your front knee.
Stacked Knee Glute Stretch
The stacked knee stretch works both glutes at the same time, but it can be challenging to do properly. Sit on the floor and put your right foot next to your left hip, with your knee against the floor directly in front of you. Put your left knee on top of the right one and position your left foot next to your right hip. Lean forward and hold for 30 seconds, then swap sides and repeat. Fortunately, the stretch still works even if you cannot stack your knees directly on top of each other
Pigeon Stretch
The pigeon stretch is a deep glute stretch done in a seated position on the floor. Place your right leg forward into a half cross-legged position. Stretch your left leg as far back behind you as you can. Lean forward as far as you can and hold for 30 seconds. Switch your leg positions and repeat to stretch your other side.
Pretzel Stretch
The pretzel stretch is an effective after-workout stretch for your glutes. Start by lying on your back. Extend your right leg in front of you and bend your left leg so that your left foot is on your right knee. Pull your right leg toward your chest and grip your right shin to feel the stretch. Hold this position for 30 seconds, then repeat with your other leg.
Member Comments