Best Glute Stretch Variations

Best Glute Stretch Variations

Demonstrated in this video are some legit gluteย ๐Ÿ‘โ€ฏ variations that I personally use and share with all of my patients and clients. These stretches are not just limited to the glutes, some of them will hit the deep hip rotator muscles and hamstrings as well. Having the ability to move through your full hip ROM with daily activities is really important. If you canโ€™t move through your hips, youโ€™re going to compensate somewhere else (typically your back). Over-compensating with your back has the potential to lead to low backโ€ฏ pain or discomfort, so letโ€™s just avoid that all together! I use these prior to working out, after working out, and on recovery days. Itโ€™s just a matter of parameters that I switch upโ€ผ๏ธย Here is the order of the exercises 1๏ธโƒฃย Standing supported modified pigeon2๏ธโƒฃย Tall sitting supported figure four3๏ธโƒฃย Half-kneeling fwd/bwd rock backs4๏ธโƒฃย Half-kneeling medial/lateral rock backs5๏ธโƒฃย Dynamic modified pigeon6๏ธโƒฃย Dynamic 90/90 forward leans7๏ธโƒฃย Supine modified figure four If youโ€™re using these as a warm-upย โžก๏ธย perform 1-2 sets of 6-10 reps. You can use the same parameters as a cool down and/or recovery days or a few sets of static 30-60s holds. If youโ€™re extra sore and are having some discomfort with these movements, try a smaller range of motion.
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