Stretching is a popular way to improve flexibility and increase your blood flow to your muscles. Stretching may also improve your athletic performance and decrease the risk of injuries. When you want to target your hamstrings and the muscles in your butt, including the gluteus maximus, medius and minimus, you have several stretches to choose from. Do them after your workout or after a short warm up so your muscles are prepared.
Lying Gluteus Stretch
Lie on the floor on your back and bend your knees. Cross your left leg over your right thigh and grasp behind your right thigh with your hands. Pull the legs toward your torso until you can feel a stretch on your left gluteus maximus muscle. Hold the stretch for 30 seconds and then switch your feet.
Prone Gluteus Stretch
Start this move by sitting on the floor on your knees. Bring your left leg in front of you by bending it from the knee so that your calf is in front of your body. Place your hands on the floor in front of you and extend your right leg back so it is straight, and the knee is pointing toward the floor. Ease your body weight on your arms and hip so you feel the stretch in your left gluteus and hip. Hold the stretch for 30 seconds and repeat with the other side.
Lying Hamstring Stretch
Do this stretch by lying on the floor on your back. Lift your right knee up and grasp behind your thigh with your hands. Hold your left leg straight on the floor. Extend your right knee and start pulling it toward your chest until you feel a stretch in your hamstring. Hold for 30 seconds and repeat with the other leg.
Seated Hamstring Stretch
Start by sitting on the floor with your legs straight in front of you. Bend from your waist and begin reaching toward your toes with your arms. Try to touch your toes with your hands by bringing your upper torso toward your thighs. Hold the stretch for 15 seconds, release the stretch for a few seconds and then repeat. Try to deepen the stretch by bringing your torso closer to your thighs the second time.
Standing Hamstring Stretch
Start this stretch standing straight. Bend your waist while holding your knees straight and reach toward your toes with your fingers. Bring your torso toward your thighs and hold the stretch for 30 seconds. Additionally, cross your legs so the outsides of your feet are touching. Bend over holding your rear leg straight. This stretch also targets your butt and back muscles.
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