Free routine
Glute stretch routine
Gentle glute stretches you can follow hands free. Press start and the timer moves you from one hold to the next. Good after leg day or sitting all day. Nothing to install and no sign up.
- Figure four stretch, left30s
- Figure four stretch, right30s
- Pigeon pose, left40s
- Pigeon pose, right40s
- Seated cross-leg glute, left30s
- Seated cross-leg glute, right30s
- Lying knee to chest, left30s
- Lying knee to chest, right30s
- Happy baby40s
- Standing figure four, left30s
- Standing figure four, right30s
Ease into each stretch and breathe. Never pull into sharp pain. Press space to pause.
The Routines app is on the way
Build any glute, mobility or physio routine and run it hands free, with a voice that reads each hold and a giant next button. Leave your email and we will tell you the day it lands.
Why stretch your glutes?
The glutes get tight from long hours of sitting and from heavy leg training. When they stay tight they pull on the hips and the lower back, which is where a lot of everyday stiffness comes from. Loosening them off gives the hips more room to move and takes some of the strain off your lower back.
When to do it
Run this after training or any time you feel tight, when the muscles are already warm. If you are cold, walk or move gently for a few minutes first. Sitting for a long stretch is a good cue too, since that is when the glutes tend to seize up.
How to use it
Press start and let the timer lead. Ease into each hold until you feel a mild pull, never sharp pain, then keep breathing steadily while it counts down. Each hold runs 20 to 40 seconds, which is the range most studies use to build flexibility over time. One pass is enough on most days.
Where the app takes over
This page keeps nothing when you reload it. The Routines app, coming soon from the makers of STRNTH, lets you build any routine of holds and steps and reads each one out loud so you never touch the screen. Leave your email above and we will let you know when it is ready. In the meantime you can try the full body stretch routine too.
Common questions
How long should I hold a glute stretch?
Twenty to forty seconds is the range most studies use to improve flexibility. The routine above sets each hold in that range and moves you on automatically.
Why are my glutes so tight?
Long hours of sitting and heavy leg training are the usual causes. The muscles shorten when you sit and work hard under load, so they need regular stretching to stay loose.
Should I stretch glutes before or after a workout?
Save static holds like these for after a workout or a warm body. Before training, move through dynamic warm ups instead, so the muscles are ready to work.
How often should I stretch my glutes?
Most days is fine, especially if you sit a lot or train legs often. A short routine done often does more for you than a long one now and then.