Fixing Tight Glutes

The glutes are some of the most powerful muscles we have and use. We usually tend to overlook these muscles in terms of mobility. However, tight glutes can cause plenty of issues down the line including, lower back pain, hamstring pain, and much more.

The Glutes

Your glutes are primarily made up of 3 different muscle groups. The gluteus medius, minimus, and gluteus maximus. You also have another muscle called the piriformis that is underneath the glute. When your glutes are immobile or weak it can cause a wide array of issues. Usually, a common issue lies at the piriformis muscle. The piriformis muscle helps with rotating the hip as well as stabilization in the hip joint. When the piriformis gets tight it can cause issues that are similar to the ones mentioned above. We are going to go over how to overcome some of these issues and increase mobility.

Stretches and Mobility Work for Tight Glutes

There are various movements you can do to increase mobility within your glute muscles. Here is a compiled list of stretches/techniques I use to help with my mobility.

SMR- Glutes

SMR (Self-myofascial release) is a form of therapy to help release muscle tightness by relaxing contracted muscles and improving blood circulation.

Requirements: Lacrosse Ball/Tennis Ball or Foam/Rumble Roller.

Perform:

1. Place the lacrosse ball or foam roller underneath your glute
2. Place that same leg over the opposite knee.
3. Roll for about 20 seconds
4. Turn on the side of that same glute and roll for another 10 seconds
5. Repeat on the opposite side

You should do this 2 times on each side. Totaling for 60 seconds on each side.

Supine Piriformis Stretch

Requirements: Ground. Mat (optional)

Perform:

1. Lay on the ground.
2. Bend both knees.
3. Place your left leg over your right knee.
4. Wrap your hands around your right hamstring.
5. Pull and hold for about 20 - 30 seconds.
6. Repeat on the opposite side.

Pigeon Pose

The pigeon pose is a great glute stretch but it’s also a great hip flexor stretch!

Requirements: Ground. Mat (optional)

Perform:

1. Start in a downward dog position.
2. Raise your left leg up in the air and then swing it in front of you.
3. When your left leg is coming in front of you rotate it towards your right hand.
4. Place your right leg behind you.
5. Lean over and hold the stretch for about 30-45 seconds.
6. Repeat on the opposite side.

Wikihow has a great tutorial on how to do this move!

Final Thoughts

I want to first say that if you’re experiencing any pain whatsoever you should visit your doctor/physician or a sports doctor. I’m not a doctor. These are just some helpful stretches and mobility work that I do that has helped me out in the past. If you’re experiencing any type of pain, you should go see a physician. 

If you're looking for more superior glute exercises, no better workout than the squat. Check out my article on squat tips that may help alleviate your cause of tight glutes.