Your gluteal muscles are one of five muscle groups that act on your hips. If they are tight, it can lead to pain and weakness in your hip area. Daily stretching of your glutes can improve your flexibility and reduce pain in your hip joint. Hold all stretches for 30 seconds and repeat each one three times.
Knee-to-Shoulder Stretch
This stretch will isolate your gluteus maximus. Lie flat on your back with your abdominal muscles pulled in toward your spine. Bend your left leg up toward your chest and then stretch it over toward your right shoulder. Clasp your hands around your left leg, grabbing your shin just under your knee. Hug your knee closer to your body, maintaining that slight diagonal stretch toward your right shoulder. Repeat this stretch on the other side.
Crossover Stretch
A crossover stretch will stretch your gluteal muscles, focusing on the outer edge of the muscle group. Lie on the floor with your right leg bent and your left ankle crossed over your right knee so your left knee points out to the left side. Stretch your arms straight out to the side at shoulder height. Twist to your right side until your left foot is flat on the floor. Do not allow your shoulders to lift off the floor as you twist. Reverse all directions to stretch the other side.
Crossover Stretch Variation
This variation of the above crossover stretch is a bit more advanced. Again lie flat on your back, pulling your abs in and keeping your right leg straight. Bend your left leg and place your foot on the floor with your knee pointing straight up. Stretch both arms straight out from your shoulders. Keep your shoulders flat on the floor, and twist your body, lowering your left knee to the floor on the right side of your body. Your knee should be as high as your hip when you are twisted so your thigh forms a 90-degree angle with your torso. Place your right hand on the outside of your left knee and gently press it closer to the floor. Repeat to stretch your right side of your glutes too.
90-degree Stretch
A 90-degree stretch will target the deeper portion of your gluteal muscles. On your back, bend your right leg so your foot is on the floor and cross your left ankle over your right knee. Pull your abs in toward your spine as you lift your right foot off the floor so you can grab your right thigh with both hands. Pull your legs in toward your chest. Keep your shoulders relaxed and your lower back pressed into the floor. Stretch the other side as well.
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