Lazy Butt Exercise Series - week 2

Week 2 of our glute exercise series and this week we are going to focus on stretching the glutes. Again, these muscles are often overlooked in a stretch routine. Tight glute muscles causes lower back tightness and injury and also hamstring and knee injuries.  As well as doing some glute strengthening exercises, bring in this glute stretch after your workout and you will notice the difference.

Lying Glute Stretch

Lie on the ground and cross one ankle over the other knee. Put one hand between your legs and clasp both hands behind the straighter leg. Pull leg gently towards your chest until you feel a stretch in your glutes on the other side. Keep head and shoulders on the ground. Hold for 20-30 secs, breathing throughout and allowing the muscle to relax and stretch. Release slowly and change to the other side. Stretches should always be brought to the point of tension not of pain. If it is too painful, release the stretch to where you can relax into it.

Standing Glute Stretch

Stand beside a wall or something that you can balance with. Cross one ankle over the other knee and keeping a straight back squat down and lean forward until you feel a stretch in the glutes of the crossed over leg. Hold for 20-30 secs, breathing throughout and allowing the muscle to relax and stretch. Release slowly and change to the other side. Stretches should always be brought to the point of tension not of pain. If it is too painful, release the stretch to where you can relax into it.