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June 23, 2022 3 min read

The three muscles that make up the buttocks are informally known as the glutes. They are an integral part of our body and go through extensive exercises during our leg days. That said, we should be looking out for them by undergoing some stretches before and after our leg day routines so that they will not be strained during the exercise.

If you want to learn what these stretches are, look no further than our recommendations below.

1. Cow Stretch

This basic stretch is used to increase the flexibility of the gluteal muscles and the spine. To start the exercise, you need to sit down and bend your legs, placing your feet flat on the floor. While sitting, you should sit on your feet.

Once you are comfortable and the legs are at equal height, you should hold this position for about fifteen seconds and then relax for about the same number of seconds. You can repeat the exercise up to three times.

2. Hip-to-Heel Glute Stretch

Get down on your hands and knees, then cross your left leg over your right leg. Next, move your hips over to the right side and hold the position for a few seconds. After that, shift forward so that your shoulders are directly above your wrists.

Finally, rock back and forth six to eight times, after which you may switch sides.

3. Side-Lying Clam Exercise

This is a very effective exercise that will improve the flexibility of your hips and also the gluteals. For the exercise, you will need to lie on your side with your legs stacked on top of each other. Then, you have to pull your top knee to your chest while using the lower leg to push your top ankle towards the floor.

While doing this, you should ensure that your hips are straight and that your back is flat on the floor. You can perform the exercise for twenty to thirty seconds per side.

4. Piriformis Stretch

Lie on your back with your knees bent and feet flat on the floor. Then, you need to raise your left leg to about ninety degrees and cross it over your right thigh as you hold it tightly in place. After that, you need to bend your right knee and place the foot flat on the floor. Next, you need to push your hips up and to the left until you feel a stretch in the left buttock.

While doing this, you should keep your left leg held firmly in place. The maximum time you need to push your hips up should be thirty seconds. After that, you should relax and then switch sides.

5. Supine Glute Stretch

Lie down on the floor, with your knees bent and feet hip-width apart. Place the ankle of your right leg just above your left knee. Bring your left leg closer to your torso, and put both hands on your left thigh. Switch sides after staying in this position for 30 seconds.

Conclusion

These are the top glute stretches you can use before and after your leg day sessions. These are an excellent way to keep your glutes and other muscles in the buttocks area healthy and, at the same time, get rid of the pain that comes with some of the exercises you perform regularly.

Take note of them all, and have a productive day at home or at the gym.

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