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7 Stretches for Increased Glute Mobility

Hip and Glute mobility exercises for increased range of motion[vc_row][vc_column][vc_video link=”https://youtu.be/szWnTOblbZ4″][vc_column_text]Below are 7 glute mobility exercises you can use to stretch and increase the range of motion of your hip flexion and extension. You can use these if your glutes feel tight before working out. You can also utilize these stretches after exercising your glutes as a cool down mechanism. Here are some general guidelines for when to use these stretches.

[/vc_column_text][vc_message message_box_style=”solid” message_box_color=”violet”]Before your workout if you are performing hip flexion exercises (Squats, lunges, knee raise/leg raises, knees-to-chest, leg lifts, ball jackknives, etc).[/vc_message][vc_message message_box_style=”solid” message_box_color=”violet”]After your workout if you performed a good amount of glute dominant exercises (glute bridges, hip thrusts, deadlifts, kettlebell swings, clams, etc).[/vc_message][vc_row_inner][vc_column_inner][vc_empty_space height=”28px”][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row 0=””][vc_column width=”1/3″][vc_single_image image=”55710″ img_size=”medium” onclick=”link_image”][/vc_column][vc_column width=”2/3″][vc_column_text 0=””]

Seated Glute Stretch

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  1. Sit on the ground with both legs straight in front of you.
  2. Sitting tall, cross your right leg over your left leg placing the right ankle on the outside of your left knee.
  3. Pull your right knee towards your left shoulder and hold.
  4. Repeat with left leg.
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Box Pidgeon

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  1. Standing in front of a box, place the lower portion of your right leg on the box in a horizontal line with your ankle on the left and knee on the right.
  2. Extend your left leg all the way behind you.
  3. Pin your ankle down with your left hand and your knee with your right hand.
  4. Flex your torso forward keeping your back straight; hold.
  5. Repeat with left leg.
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Standing Knee Flexor Stretch

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  1. Stand in a split stance position with your front foot pointing forward and your back foot angled at 45* angle. Have a slight bend in your front knee, and keep your back heel on the ground.
  2. Bend forward and wrap your same-side arm around and below your knee, holding your torso and thigh together.
  3. Place your other hand flat on the ground (or yoga block).
  4. Slowly extend your right knee until your point of tension and hold.
  5. Repeat on other side.
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Figure 4

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  1. Lie flat on your back, with your left leg extended and the right leg bent at the knee.
  2. Place the right ankle on top your left thigh/knee, so that the bottom portion of your right leg is perpendicular to your left leg.
  3. Pull your left knee towards your chest using your hands. You should feel the stretch in your right gluteal area. Hold
  4. Repeat for the left leg.
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Partner Lying Hamstring Stretch

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  1. Lying on your back with both legs extended in front of you, bend one knee towards the chest as far as you can
  2. Have your partner support and intensify the stretch by pressing your bent leg foot against their chest or shoulder and have them press forward, increasing your stretch.
  3. Your partner should also be pressing your extended leg down to the ground, making sure it does not come up during the stretch.
  4. Hold, and repeat on other side.
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Floor Pidgeon

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  1. Sit on the ground with both legs straight in front of you.
  2. Lean toward your left and post your left hand on the mat for balance. Swing your right leg behind you. Position your lower left leg in a horizontal line in front of you with your ankle on the right and knee on the left.
  3. Pin your ankle down with your right hand and your knee with your left hand. Extend your right leg all the way back.
  4. Keeping your back flat, lower your chest toward the ground
  5. Keeping your right hand to pin your foot down, rotate toward your left side to get more of a stretch.
  6. Rotate to your right side, aiming to get your belly button over your left foot.

(Starrett, 2015)[/vc_column_text][/vc_column][/vc_row][vc_row 0=””][vc_column width=”1/3″][vc_single_image image=”55840″ img_size=”medium” onclick=”link_image”][/vc_column][vc_column width=”2/3″][vc_column_text 0=””]

SMR – Glute Smash & Floss

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  1. Position lacrosse ball to the side of your glutes.
  2. While sitting on the ball, externally rotate your leg and drop your knee to the mat.
  3. Pull your knee back up to your center.
  4. Continue smashing and flossing by internally and externally rotating your leg and slowly rolling side to side across your glute.

(Starrett, 2015)[/vc_column_text][/vc_column][/vc_row]

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