At-Home Exercises & Stretches for Your Glutes

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

Top Exercises for Sciatica Pain Relief

Sciatica refers to pain along the sciatic nerve, running from the lower back through the hips and legs. It’s often caused by nerve compression or irritation and may involve aching, sharp pain, numbness, or tingling. Learn how simple stretches, strengthening exercises, and low-impact cardio can help ease discomfort and support long-term relief.

5 Exercises for Runner’s Knee

Runner’s knee, also known as patellofemoral pain syndrome, is a common overuse injury in runners. It leads to pain around or behind the kneecap, which becomes exacerbated with movement. Runner’s knee can be felt not only while running, but also when squatting, jumping, or going up or down stairs. Learn common causes and 5 exercises that can help runner’s knee.

Sleep Well, Live Well!

It is no secret that a full night of quality sleep is important for the day ahead; however, did you know that sleep represents a critical period of recovery and can have an effect on your perception of pain, cardiovascular health, and ability to heal? Learn tips to improve your sleep habits and enhance healing, reduce pain, and boost your overall health and well-being.

Staying Busy When You’re Bored: Getting Out Into the Community

As we age, staying engaged and finding new hobbies can be challenging, but this doesn’t have to be the case. Boredom, loneliness, and stress often stem from a lack of connection, and getting involved in the community can be a powerful remedy. Whether you want to give back, explore new interests, meet people, or learn something new, there are plenty of fun and meaningful ways to stay active and connected.

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.

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.