Four Glute Stretches for Runners

Four Glute Stretches for Runners Pinterest.jpg

Throughout marathon training, I felt tightness in my glutes and hips. I’ve already shared my favorite hip opening stretches so today I’m sharing four of my favorite glutes stretches. As an extra bonus, all also help with hip tightness!

Seated Spinal Twist

Seated Spinal Twist
  • Start sitting with your legs extended straight in front of you. Bend your right knee and place your right heel as close to your left sit-bone as feels comfortable.

  • Reach your right arm behind you, planting your fingertips or palm on the floor. Place your left hand on your right knee and gently pull your knee to the left until you feel the stretch in your glutes.

  • Holds for 30 seconds, then release and repeat on left side.

Pigeon Pose

Pigeon Pose
  • Begin in a tabletop position (hands and knees on the mat)

  • Bring your right leg forward and sink down so the outer edge is resting on the floor.

  • Extend your left leg behind you, keeping your hips angling toward the floor.

  • Hold for 20 to 30 seconds, then step your right foot back under you and repeat on the left leg.

Seated Leg Cradle

Seated Leg Cradle
  • Sit on your mat cross-legged. Lift your right  leg and cradle it your right arm. Hold your foot with your hands for support as needed.

  • Slowly lift up your right leg until you feel a stretch in your glutes and hips.

  • Hold for 30 seconds and repeat on left side.

  • If needed, gently rock your leg from side to side to move the stretch to different parts of your glute and hips.

Pretzel Stretch

Pretzel Stretch
  • Begin lying flat on your back, both knees bent.

  • Cross one leg over the other so that your ankle is resting on the opposite knee.

  • Gently pull the uncrossed leg toward your chest until you feel a deep stretch in your glute.

  • Hold for 20 to 30 seconds, then switch legs.