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Stretches

Glute stretches

Glute stretches cross or fold the leg to reach the back of the hip: figure-four, pigeon and twists.

53 moves48 with 3D demosBeginner 19Intermediate 27Advanced 7

Beginner glute stretches 19

Chair pose (Utkatasana) demonstrated on the 3D figure3D demoChair pose (Utkatasana)Beginner · No equipmentChild's Pose (Balasana) demonstrated on the 3D figure3D demoChild's Pose (Balasana)Beginner · No equipmentGoddess pose (Utkata Konasana) demonstrated on the 3D figure3D demoGoddess pose (Utkata Konasana)Beginner · No equipmentHalf-kneeling hip flexor stretch demonstrated on the 3D figure3D demoHalf-kneeling hip flexor stretchBeginner · No equipmentLocust pose (Salabhasana) demonstrated on the 3D figure3D demoLocust pose (Salabhasana)Beginner · No equipmentLow lunge (Anjaneyasana) demonstrated on the 3D figure3D demoLow lunge (Anjaneyasana)Beginner · No equipmentPelvic tilt into bridge demonstrated on the 3D figure3D demoPelvic tilt into bridgeBeginner · No equipmentReclined figure four (eye of the needle, Sucirandhrasana) demonstrated on the 3D figure3D demoReclined figure four (eye of the needle, Sucirandhrasana)Beginner · No equipmentSeated twist, bottom leg straight demonstrated on the 3D figure3D demoSeated twist, bottom leg straightBeginner · No equipmentSingle-leg stand demonstrated on the 3D figure3D demoSingle-leg standBeginner · A wallSit squat (partial squat) demonstrated on the 3D figure3D demoSit squat (partial squat)Beginner · No equipmentSupine spinal twist (Supta Matsyendrasana) demonstrated on the 3D figure3D demoSupine spinal twist (Supta Matsyendrasana)Beginner · No equipment

Intermediate glute stretches 27

Bow pose (Dhanurasana) demonstrated on the 3D figure3D demoBow pose (Dhanurasana)Intermediate · No equipmentCouch stretch demonstrated on the 3D figure3D demoCouch stretchIntermediate · A wallDeep squat hold demonstrated on the 3D figure3D demoDeep squat holdIntermediate · No equipmentExtended side angle (Utthita Parsvakonasana) demonstrated on the 3D figure3D demoExtended side angle (Utthita Parsvakonasana)Intermediate · No equipmentHalf lord of the fishes (Ardha Matsyendrasana) demonstrated on the 3D figure3D demoHalf lord of the fishes (Ardha Matsyendrasana)Intermediate · No equipmentHigh lunge (crescent lunge, Ashta Chandrasana) demonstrated on the 3D figure3D demoHigh lunge (crescent lunge, Ashta Chandrasana)Intermediate · No equipmentHumble warrior (Baddha Virabhadrasana) demonstrated on the 3D figure3D demoHumble warrior (Baddha Virabhadrasana)Intermediate · No equipmentOne-legged bow (half locust) demonstrated on the 3D figure3D demoOne-legged bow (half locust)Intermediate · No equipmentPigeon preparation (Eka Pada Rajakapotasana prep) demonstrated on the 3D figure3D demoPigeon preparation (Eka Pada Rajakapotasana prep)Intermediate · No equipmentPyramid pose (Parsvottanasana) demonstrated on the 3D figure3D demoPyramid pose (Parsvottanasana)Intermediate · No equipmentReverse lunge with rotation demonstrated on the 3D figure3D demoReverse lunge with rotationIntermediate · No equipmentReverse warrior (Viparita Virabhadrasana) demonstrated on the 3D figure3D demoReverse warrior (Viparita Virabhadrasana)Intermediate · No equipment

Advanced glute stretches 7

Dancer pose (Natarajasana) demonstrated on the 3D figure3D demoDancer pose (Natarajasana)Advanced · No equipmentHalf moon pose (Ardha Chandrasana) demonstrated on the 3D figure3D demoHalf moon pose (Ardha Chandrasana)Advanced · A stepStanding hand-to-big-toe pose (Utthita Hasta Padangusthasana) demonstrated on the 3D figure3D demoStanding hand-to-big-toe pose (Utthita Hasta Padangusthasana)Advanced · No equipmentStanding splits (Urdhva Prasarita Eka Padasana) demonstrated on the 3D figure3D demoStanding splits (Urdhva Prasarita Eka Padasana)Advanced · No equipmentWarrior III (Virabhadrasana III) demonstrated on the 3D figure3D demoWarrior III (Virabhadrasana III)Advanced · No equipmentFlying Pigeon (Eka Pada Galavasana)Expert · No equipmentOne-Legged King Pigeon (Eka Pada Rajakapotasana, full)Expert · No equipment

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Questions people ask

What are good glute stretches for beginners?

Start with moves graded easy, such as Chair pose (Utkatasana), Child's Pose (Balasana), Goddess pose (Utkata Konasana). There are 19 of them on this page. Each guide links to a harder option for when it starts to feel easy.

Can I do glute stretches at home without equipment?

Yes. 41 of the 53 moves here need nothing but your body, a floor, a wall or a step, for example Chair pose (Utkatasana), Child's Pose (Balasana), Goddess pose (Utkata Konasana).

What are the hardest glute stretches?

Moves graded advanced or expert include Flying Pigeon (Eka Pada Galavasana), One-Legged King Pigeon (Eka Pada Rajakapotasana, full). Most have stepping stones; open a guide to see its easier options.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.