How to Stretch Glute Muscles
- 1). Lay down on the floor with your feet on the ground and your knees bent at a 45 degree angle. Place your right ankle on top of your left knee, making a triangle with your upper legs and your right lower leg. Loop the belt in the middle of that triangle to go under the middle of your left thigh.
- 2). Hold the belt edges with both hands. While keeping your back flat, pull your left thigh up with the belt until right before your lower back comes off of the ground. Maintain your triangle. Hold this position for at least one minute, taking slow, deep breaths and feeling the stretch in your right glute muscle and hip. After one minute, switch positions.
- 3). Lay flat on your back again with your knees bent like the beginning of Step 1. Lift your lower back off of the ground; shift your body to the left and then lay back down again, keeping your knees bent. Extend your arms, pointing away from your head. Turn your head to the right, facing your right fingertips.
- 4). Make your left leg flat. Raise your right knee up and over your left leg as far as you can without moving your head or lifting your shoulders off of the ground. You should feel a deep stretch in your left glute muscle and hip area. Hold this position for one minute, breathing deep as in Step 2. After one minute, bring both feet flat on the floor with knees bent. Return to your starting position, remembering to lift your lower back up, over to the right, and down. Repeat Step 3 for your right leg, this time shifting your lower back up and over to the right before positioning your arms.
- 5). Lay flat on your back with knees bent like the beginning of Steps 1 and 3. Loop the belt behind both legs around the mid-thigh area. Grab both ends of the belt with your hands, keeping your elbows close to the sides of your body. Pull the belt to lift your legs to the point right before your lower back lifts off the ground. Allow your thighs to rest on the belt, giving it resistance, but don't allow your lower back to lift off of the ground. Maintain this position for one minute, breathing at deep intervals. You should feel a deep stretch in both your glute muscles.
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