Glutes Stretching Routine

Comprehensive stretches targeting Glutes to improve flexibility and mobility.


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If you feel any pain during a stretch, stop immediately and consult a healthcare professional or physical therapist.

A person performing the Pigeon Pose

Pigeon Pose
Repeat for each leg/arm

Targeting the hips and lower back, the Pigeon Pose is a transformative yoga posture that enhances flexibility, releases tension, and promotes overall well-being.

Starting position

  1. Start in a tabletop position, with your hands and knees on the mat.


  1. Slide your right knee toward your right wrist, placing it to the outer edge of the mat.
  2. Extend your left leg straight behind you, toes pointed.
  3. Square your hips as much as possible and lower your upper body, resting on forearms or extending arms in front.
  4. Hold the stretch, breathing deeply.
  5. Switch sides and repeat the process.
  1. Pay attention to the alignment of your front knee. The shin of the front leg should be as parallel to the front edge of the mat as possible to protect the knee.
  2. Work on squaring your hips to the front of the mat to deepen the stretch and prevent strain on the lower back.

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