At-Home Exercises & Stretches for Your Glutes

View all conditions and services

Today we are going to show 10 simple exercises and stretches that you can do to help strengthen your glutes. If your not familiar with what your glutes are, some people refer to them as their butt muscles, however, there are more technical terms for these muscles.

The Glutes are primarily made up of the Gluteus Maximus, Gluteus Medius, and Gluteus Minimus but also include:

  • Quadratus Femoris
  • Gemellus Inferior
  • Obturator Externus
  • Gemellus Superior
  • Piriformis

10 Simple Glute Exercises You Can Do At Home

If you find yourself not able to go to the gym or to your physical therapist’s office, these 10 exercises and stretches can be done at home or outside.

1. Position yourself as shown, grabbing onto the feet or behind the knees. You should feel a gentle stretch while allowing knees to lower to the floor. Breathe in and allow the pelvic floor muscles to relax. Hold this position
2-3 minutes.

at home glute stretch2. Lying with your knees bent and feet on the floor, lift your knees towards your chest. Place your hands behind both knees and draw them towards your chest while separating them. Hold for 30 seconds and repeat twice.

in chair hip exercise at home

3. Sit on a chair with one foot on the floor. Lift your other foot onto your opposite thigh. Gently lean forward with a straight back. Feel the stretch in your buttock. Hold the stretch for 30 seconds and repeat 2 times. Do this 3-4 times a day, making sure to stretch on both sides.

cross knee glute stretch on box

4. Sit with one leg bent towards your chest and crossed over the opposite leg. Pull your bent knee with your arm towards your opposite shoulder. Keep your back straight. You will feel the stretching behind your thigh and in your buttock. Hold 30 seconds and repeat 30 times. Do this stretch 3-4 times a day, making sure to do both sides.

cross leg glute stretch

5. Lying on your back with your knees bent, cross the ankle of the leg to be stretched over the opposite knee. Put your arm around the thigh as shown. Bring your thigh towards your stomach. Feel the stretch in your buttock. Hold 30 seconds and repeat 2 times. Make sure to stretch both sides.

 

cat stretch at home excercise

6. Get into a crawling position. Press your bottom towards your feet, with your head against the floor and arms straight forward. Keep your hands on the floor and breathe in, allowing pelvic floor muscles to stretch. Hold this stretch for 2-3 minutes.

 

at home abdominal stretch

7. Lying face down with both hands at shoulder height, straighten your elbows and lift your upper trunk until you feel a stretch in your abdominal area. Keep your pelvis and legs relaxed. Hold the stretch for 10 seconds and repeat 3 times.

box exercise for glutes

8. Hip Flexors: Use a large step position placing your front leg on a box or steady chair with your knees bent. Place your arms on your knee to stabilize your back, keeping your back leg straight. Push your hips forward until you feel a stretch in the front of your thighs. You may also feel a slight stretch on the backside of the bent leg. Don’t forget to stretch both sides.

*Avoid an arch in your lower back by tightening your stomach muscles!

 

leg exercise at home stretch

9. Lying on a table or a firm bed as shown, put your hands behind one knee and draw that leg towards your chest. Stretch the opposite leg towards the floor. Hold the stretch for 30 seconds and repeat 2 times. Stretch both sides!

at home knee exercise

10. Stand with legs astride and straight. Bend one leg and put your hands on the knee. Bend your leg even more and put weight on the leg. You will feel stretching on the inside of the thigh on the straight leg. Hold for approximately 30 seconds and repeat 2 times. Do this stretch on both legs.

Exercise sketches were provided by Physiotools LTD.

 

Share This Post:

Facebook
Twitter
LinkedIn
RehaBlog

More Posts

Pelvic Floor Exercises You Can Do At Home

If you have suffered from a pelvic floor dysfunction, then a pelvic floor exercise routine, commonly referred to as Kegel exercises, might be what you need to help strengthen these muscles.

Weight-Bearing Interventions In Stroke Recovery

Experiencing a stroke can lead to motor impairments, including hemiparesis, which is a weakness or paralysis on one side of the body. These impairments can often impact an individual’s ability to perform daily activities such as dressing, bathing, driving, walking, and using the restroom. Traditionally, physical and occupational therapy focus on helping people adapt to these changes; however, research is now recommending methods that help recover function. Weight-bearing, or putting weight on an individual’s affected arm or leg, supports stroke recovery by helping the brain and body work better together to improve balance, coordination, and strength.

Making Your Bathroom Safer

The bathroom may be one of the smallest rooms in the house, but it’s often the most hazardous—especially for those with mobility challenges, balance issues, or those recovering from injury or surgery. With a few thoughtful adjustments, you can significantly improve the safety of your bathroom and make your daily routines more comfortable and confident. Here are some practical tips to help you create a safer, smarter space.

Simple Stroke Recovery Exercises & Therapy You Can Do At Home

Are you recovering from a stroke at home? Staying home doesn’t have to mean a standstill in your rehabilitation progress! There are plenty of activities you can do in your home to maintain and continue your recovery after inpatient stroke rehabilitation care.

Top 3 Exercises for Parkinson’s Disease

Have you or a loved one been diagnosed with Parkinson’s Disease and are looking to start a new exercise program? Research has indicated that exercise can help reduce the progression of Parkinson’s Disease and can provide relief from motor symptoms, stiffness, or mood changes that can be associated with the diagnosis. It’s recommended to see a physical therapist who is experienced in treating people with Parkinson’s Disease to identify specific areas of improvement and to assist you in establishing a safe, customized exercise program. Learn exercises to address different elements of physical exercise and wellness.

View All Posts

Start your Journey

Learn more about Sheltering Arms Institute

Contact a specialist at Sheltering Arms Institute to learn more about how you can gain more freedom in your everyday life.