The effects of an effective hip and glute stretch are far-reaching and beneficial in a variety of areas, such as increased range of motion, flexibility and a stronger core. Your body's core, which consists of the abdominal, back, pelvis, hip and gluteus muscles, plays a central role in many everyday activities, such as standing, walking and turning. As with any exercise or stretch, it's best to check with your physician before you work the stretches into your exercise routine.
Seated Glute Stretch
The seated glute stretch exercise requires the aid of a partner. Have your partner stand behind you. While you are in a seated position on the floor with your knees bent, cross your left ankle over your right knee. Lean forward as your partner supports your shoulders with his hands. Push your torso back for 10 to 20 seconds while your partner pushes back, preventing your torso from actually moving. Relax your muscles while your partner increases the stretch by slowly pushing your torso forward for 10 to 20 seconds. Repeat by switching legs and following the same process.
Hip Flexor Stretch
The hip flexor muscles play an important role in your ability to lift your knees and bend at the waist. The hip flexor stretch is done by kneeling on your right knee with your left foot in front of you, knee bent and left hand on your left thigh for support. With your right hand on your right hip, lean forward, shifting your body weight to your left leg while keeping your back straight and abdominal muscles tight. Hold position for up to 30 seconds. Change positions to stretch the other side.
Ankle on the Knee Stretch
From a lying position, begin the ankle on the knee glute stretch by bending your knees and keeping both feet on the floor. Place the ankle of one foot on the opposite knee and grab a hold of the knee or thigh on the bottom leg. Pull both legs into the chest while relaxing your shoulder and neck muscles. Hold position for up to 20 seconds. Reverse sides to target the other glute.
Hip Flexion, Abduction and External Rotation Stretches
The hip flexion stretch is done from a lying position with arms at your side, hands flat on the floor, and legs fully extended. Lift one knee as far as possible toward your chest, bending the knee as you progress. Repeat 10 to 20 times for each leg. The hip abduction stretch is done from the same lying position. Slightly lift one leg and move it outwardly sideways for as far as you are able with your toes and knee cap pointing to the ceiling. Repeat 10 to 20 times for each leg. Start the hip external rotation stretch from the same lying position, but with one leg bent and foot flat on the floor. Move the knee sideways as far as you are able while keeping that leg's foot flat on the floor. Repeat for 10 to 20 repetitions and switch legs to stretch the other hip.
