Your glutes are the largest muscle group in your body and work hard to keep you moving. They give you more movement power and stability, from walking to complex lower body workouts. Should you stretch before a glute workout?
You should stretch before working on your glutes, just as you prepare your other muscles before a session. Glute stretching exercises help ease muscle tightness, improve flexibility and mobility, and reduce the risk of injury. Stretching is essential if your workouts are focused on your lower body.
Keep reading as we explore how to give your glutes a good stretch before working out.
We’ll also give you some recovery stretches and a few tips on stretching safely.
If you are in a hurry to see the best products to help with your glute workout, check out the products below.
- 1 How Can You Stretch Your Glutes? 🤔
- 2 How Long Should You Stretch Your Glutes? 🙆♂️
- 3 Does Stretching Your Glutes Replace Warming Up? 🙄
- 4 When Else Can You Stretch Your Glutes? 😎
- 5 Safety Tips for Stretching Before a Glute Workout 🤸♀️
- 6 Final Thoughts 🤗
How Can You Stretch Your Glutes? 🤔
Here’s a brief list of the best glute warm-up activities that you can incorporate into any routine to get you ready for your workout and minimize the risk of injury.
The exercise is also called the hip raise, and it’s not only good for your glutes but also your hamstrings, lower back, and abs.
- Lie down on a mat and raise your knees.
- To make sure your feet aren’t too far or too close, slightly touch the back of your feet with your fingers.
- Press your lower back into the mat to activate your core muscles.
- Lift your buttocks without putting too much pressure on your back or overarching it.
- Keep your buttock up for a few seconds and lower it back down while inhaling.
- Make sure your lower back touches the ground before going back up. This way, you ensure that the core muscles stay engaged.
You don’t need any equipment to do this exercise, but place a looped resistance band just above your knees if you want to increase the intensity.
If you don’t own one already, here are our top three recommended loop resistance bands.
The lateral walk is an excellent choice if you want to engage your glutes and hips.
It strengthens the largest muscles in your legs, thighs, and hips and improves stability.
- Get into a standing position, keep your feet shoulder-width apart and your toes pointed forward.
- Give a slight bend to your knees.
- Pick up your left leg and take one lateral step. Follow with your other leg.
- Go ten steps in one direction and then switch directions without turning around.
It’s okay to take wide steps to keep your muscles engaged but don’t go too wide. You should feel a burn in your hips and glutes.
You can wear a Theraband around your legs for extra pressure.
Seated Hip Abduction
Your glutes work hand in hand with your hip abductor muscles for simple day-to-day activities, such as standing, walking, and rotating the legs.
Therefore, activating your hip abductors improves your hip and glute stability.
You need a resistance loop or tube to tie around your knees to do this exercise.
You should also sit on a bench or chair that keeps your legs in a 90-degree position.
- Go into a seated position and wear the band around your knees.
- Keep your feet shoulder-width, so the band is pulled, but there’s no tension.
- Roll out your feet on the outside, allowing your knees to press apart and pressure the band.
You can bring the band below your knees if you feel too much pressure.
You can move the band higher on top of your knees as you advance.
Here are our top recommended tube bands to consider if you wish to buy one.
Foam rolling is excellent both before and after your workout.
It can increase blood flow to the glute area and loosen the connective tissue around it to help you move more smoothly during your exercises.
Here’s a YouTube video explaining how to foam roll your glute muscles.
Also, see the Best Soft Foam Roller for Beginners to learn detailed information on foam rollers you can buy and where should you not use a foam roller post to understand the areas to avoid while using a foam roller.
How Long Should You Stretch Your Glutes? 🙆♂️
Stretching your muscles for about 5 to 10 minutes is enough for most activities.
However, instead of focusing on duration, make sure to target all the muscles you’ll be using and adequately stretch them before working out.
See our post on Glute Stretches for Lower Back Pain if you are experiencing lower back pain, as that is a sensitive area to stretch.
Does Stretching Your Glutes Replace Warming Up? 🙄
We sometimes hear stretching and warming up used interchangeably, but they’re two different routines.
On the other hand, the main objective of stretching is to increase flexibility and improve range of motion.
Therefore, glute stretches cannot replace warm-up activities.
Before doing the stretches, you can walk briskly for five to ten minutes.
When your muscles are warmed up properly, they can stretch for longer periods with a much lower risk of injury.
When Else Can You Stretch Your Glutes? 😎
Stretching your glutes is not limited to the warm-up phase of your workout session.
Some of the best glute recovery stretches include seated twist, seated glute stretch, half pigeon, supine glute stretch, and standing glute stretch.
Here’s a video full of various recovery stretches you can do for your glutes:
Also, stretching them can be helpful whenever you experience muscle stiffness and your glutes feel tight after excessive exercise, physical labor, or a prolonged period of sitting.
Safety Tips for Stretching Before a Glute Workout 🤸♀️
While stretching before your glute workout is helpful for your lower body muscles, you should consult a qualified fitness expert or physician before stretching in the following cases:
- You’ve had surgery or an injury.
- You have pain in your hips, legs, or back.
- You have doubts about how to stretch safely.
Also, if you’re a beginner, start slowly.
Hold each stretch for 20-30 seconds before aiming for 60 seconds.
Never bounce during your stretches, and move carefully from one stretch to another.
And wear comfortable clothes to your stretching session to make the exercise more effective.
Final Thoughts 🤗
Should you stretch before a glute workout?
Stretching your glutes before working out helps you avoid injuries while improving mobility and reducing pain.
Stretch five to ten minutes before your training session using seated hip abduction, glute bridges, and lateral walks.
Foam rolling is also an excellent option.
Remember to build your strength gradually and avoid overexerting yourself.
Last update on 2022-10-13 / Affiliate links / Images from Amazon Product Advertising API