Your gluteus maximus muscles, or glutes for short, are more than just a convenient cushion to sit on. Your glutes, essentially your butt, are the largest and most powerful muscles in your body and are responsible for hip extension. Movements such as squatting, climbing stairs and sprinting all require significant glute involvement. There are various stretches that you can perform for your glutes.
Lying Glute Stretch
This exercise provides a simple yet effective stretch for your glutes. Lie flat on your back, with your legs bent and feet flat on the floor. Reach down and hold the back of your left thigh. Pull your left leg in toward your chest while ensuring that your upper body remains on the ground. Hold this position for 10 to 20 seconds to maintain your current level of flexibility or 30 to 60 seconds to improve it. You can also perform this exercise in the standing position and while balancing on one leg.
Figure-Four Glute Stretch
This stretch targets your glutes and the muscle on the outside of your hip -- the gluteus medius. Lie on your back with your legs bent and feet flat on the floor. Cross your left ankle over your right knee. Reach your left arm through your legs and grasp it with your right hand. Bend your arms and pull your leg toward you. You should feel a deep stretch in and around your left buttock. Make sure you keep your upper body relaxed during this stretch.
Runner's Lunge
The runner's lunge is an effective warm-up exercise before any form of running workout. Stand with your feet together and your hands by your sides. Take a large step forward and bend your legs. Lower your rear-most knee to the floor. Place your hands on your front knee. Sink your hips down toward the floor while keeping your body upright. Intensify this stretch by moving your rear leg farther back or by raising your front foot on a 6-inch step.
Primal Squat
This exercise simulates the resting position adopted by people living in less-developed countries and is an effective lower-body stretch with an emphasis on the hips and glutes. Stand with your feet hip-width apart and your hands by your sides. Keep your heels on the floor and squat down until the backs of your thighs are resting against your calves. Place your arms on the inside of your legs and try to squeeze your shoulders in between your knees. Hold this position for 60 seconds or more. If you find you have trouble keeping your balance, reach forward and hold a sturdy object to steady yourself, such as a door handle.
References
- "Yoga for Regular Guys"; Diamond Dallas Page and Dr. Craig Aaron; 2005
- "Stretching Scientifically: A Guide to Flexibility Training"; Thomas Kurz; 2003
- "Stretching: 30th Anniversary Edition"; Bob Anderson and Jean Anderson; 2010
