Gluteal Mobility and Function: A Comprehensive Routine
At a Glance
The gluteal complex (gluteus maximus, medius, and minimus) is the primary driver of hip extension and stability. Sedentary behavior and restricted range of motion in the hips can lead to gluteal amnesia, lower back pain, and poor pelvic alignment. This routine focuses on mobilizing the hip capsule, lengthening the posterior chain, and activating the gluteal muscles to improve functional movement and reduce compensatory pain patterns.
Shoulder Rolls
Releases tension in the trapezius and levator scapulae. While not a glute exercise, relaxing the upper kinetic chain reduces compensatory tension in the spine during lower body work.
How to
- Sit tall with a straight back and relaxed shoulders.
- Lift your shoulders up toward your ears, feeling the stretch.
- Roll them back and down in a smooth, circular motion.
- Continue this movement, focusing on the sensation in your upper back and neck.
- After a few rolls, reverse the direction, bringing your shoulders forward and up, then back and down again.
- Breathe deeply as you move, allowing tension to melt away.
- When you're ready, gently bring your shoulders to a resting position and take a moment to notice how you feel.
Watch Out
- Holding breath during rotation.
- Hunching the neck forward.
Shoulder Rolls
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Hip Circles
Lubricates the hip joint with synovial fluid and prepares the pelvic girdle for deeper stretching. Improves proprioception in the lumbar-pelvic region.
How to
- Stand tall with your feet hip-width apart and hands resting on your hips.
- Begin to gently rotate your hips in a circular motion, feeling the movement in your lower back and core.
- Breathe in as you move forward and exhale as you shift back.
- Allow your upper body to stay relaxed while your hips do the work.
- Continue this motion, feeling the stretch in your hip flexors.
- After a few breaths, switch directions, maintaining the same fluidity.
- When you're ready, gently bring your hips back to center and take a moment to feel the effects.
Watch Out
- Moving the torso/shoulders instead of isolating the hips.
- Locking the knees.
Hip Circles
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Standing Hip Openers
Promotes external rotation of the femur and dynamically stretches the gluteus medius. Enhances single-leg balance and stability.
How to
- Stand tall with your feet hip-width apart and arms relaxed at your sides.
- Lift one foot off the ground, grasp it with the opposite hand, and gently pull your knee outward.
- Feel the stretch in your hip and glute.
- Breathe deeply as you hold this position, allowing your body to relax into the stretch.
- Release your foot and return to standing.
- Switch to the other leg, lifting and holding, feeling the openness in your hips.
- Continue alternating sides with control, maintaining your balance.
- When you're ready, gently lower your foot and return to a neutral stance.
Watch Out
- Rounding the spine to reach the foot.
- Losing balance by rushing the movement.
Standing Hip Openers
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Side Lunge
Targets the hip adductors (inner thighs) and strengthens the glutes in the lateral plane. Essential for full hip mobility.
How to
- Stand with your feet wide apart.
- Shift your weight to one side, bending that knee while keeping the other leg straight.
- Feel your hips lower as you place your hands on the floor, allowing a gentle stretch in your inner thigh.
- Rotate the foot of your straight leg, grounding your heel and pointing your toes outward.
- Breathe deeply, feeling the stretch in your hip and glute.
- With each exhale, sink a little deeper into the pose.
- After a few breaths, shift your weight to the opposite side, repeating the movement.
- Transition smoothly to standing when you're ready.
Watch Out
- Lifting the heel of the bent leg off the floor.
- Allowing the bent knee to collapse inward.
Side Lunge
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Hamstring Scoops
Dynamic stretching for the posterior chain. Loosening the hamstrings alleviates downward pull on the pelvis, allowing for better glute engagement.
How to
- Stand tall with your feet hip-width apart, hands on your hips.
- Step one foot forward, keeping your heel down and toes pointing up.
- Hinge at your hips, lowering your torso toward your front leg.
- Feel the stretch in your hamstring as you breathe deeply.
- Hold for a moment, then return to standing.
- Switch sides and repeat the movement.
- Focus on your breath, allowing your body to relax with each exhale.
- When you're ready, gently transition back to your starting position.
Watch Out
- Rounding the back instead of hinging at the hips.
- Bending the knee of the extended leg.
Hamstring Scoops
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Leaning 90/90
Addresses both internal and external hip rotation simultaneously. Critical for unlocking tight hips and accessing full gluteal range of motion.
How to
- Sit with your knees bent and feet flat on the floor.
- Let your knees gently fall to one side, creating 90-degree angles.
- Place your hands behind you for support.
- Lean back slightly, keeping your hips and shoulders aligned.
- Take a deep breath in, feeling your chest lift.
- Exhale, allowing your hips to relax into the stretch.
- Inhale, expanding through your ribcage.
- Exhale, sinking deeper into the pose.
- Continue to breathe, feeling the gentle release in your hips and glutes.
- When you're ready, slowly transition to the other side.
Watch Out
- Forcing the knees to the ground causing knee pain.
- Slumping the lower back.
Leaning 90/90
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Seated Figure Four
Isolates the piriformis and glute muscles. Helps relieve sciatic tension and improves external rotation.
How to
- Sit tall with your back straight and arms relaxed at your sides.
- Cross one ankle over the opposite thigh, just above the knee.
- Lengthen your spine and gently lean forward from your hips, feeling a stretch in your hips and lower back.
- Breathe deeply, allowing your body to relax with each exhale.
- Stay here for a few breaths, noticing any sensations.
- When you’re ready, slowly rise back up and switch to the other side.
Watch Out
- Rounding the spine to move forward.
- Pressing down too hard on the bent knee.
Seated Figure Four
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Lying Figure Four
Provides a deep glute stretch with the spine supported by the floor. Ideal for users who struggle to maintain a flat back in seated variations.
How to
- Lie on your back with your knees bent and feet flat.
- Cross one ankle over the opposite thigh, just above the knee.
- Lift your bottom leg off the floor, drawing your knee gently toward your chest.
- Reach forward and clasp your hands behind the thigh of your bottom leg.
- As you breathe in, feel the stretch in your hips and lower back.
- With each exhale, relax deeper into the pose.
- Maintain a soft gaze and let your shoulders rest on the ground.
- After a few breaths, slowly release and switch sides.
Watch Out
- Lifting the head or shoulders off the mat.
- Tensing the neck.
Lying Figure Four
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Hamstring Pulls
Isolates the hamstring muscles to increase flexibility. Tight hamstrings often inhibit the glutes from firing correctly during compound movements.
How to
- Lie on your back with your legs extended and arms relaxed at your sides.
- Bend one knee and loop a strap or towel around the ball of your foot.
- Extend that leg toward the ceiling, holding the strap with both hands.
- Gently pull the strap, bringing your leg closer to your body.
- Feel the stretch in your hamstring and hip.
- Breathe deeply, allowing your upper back to relax into the ground.
- With each exhale, let go of any tension.
- After a few breaths, switch to the other side, maintaining the same gentle pull and deep breaths.
Watch Out
- Locking the knee of the raised leg.
- Lifting the hips off the floor.
Hamstring Pulls
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Reclined Butterfly
Passively stretches the adductors and opens the hips using gravity. Encourages relaxation of the pelvic floor and inner thighs.
How to
- Lie on your back with your knees bent and feet flat on the floor.
- Bring the soles of your feet together, allowing your knees to gently fall out to the sides.
- Relax your arms alongside your body, palms facing up.
- Take a deep breath in, feeling your belly rise.
- As you exhale, let your hips soften and your lower back relax into the ground.
- With each breath, invite a sense of ease into your hips and groin.
- Stay here for a few cycles, enjoying the gentle stretch.
- When you're ready, slowly bring your knees back together and transition to a comfortable position.
Watch Out
- Arching the lower back excessively.
- Forcing the knees down.
Reclined Butterfly
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Spinal Twist
Stretches the gluteus medius and minimus while mobilizing the thoracic and lumbar spine. Releases tension in the outer hip.
How to
- Lie on your back with your legs extended and arms relaxed at your sides.
- Bend one knee and place your foot flat on the floor.
- Gently lower your bent knee across your body, allowing your torso and hips to twist.
- Rest your opposite hand on the outside of your bent knee while extending your other arm out to the side.
- Take a deep breath in, feeling your spine lengthen.
- As you exhale, allow your body to relax deeper into the twist.
- Continue to breathe, feeling the gentle stretch in your back.
- After a few breaths, slowly return to center and switch sides.
Watch Out
- Forcing the knee to the floor while lifting the opposite shoulder.
- Holding breath.
Spinal Twist
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Corpse
Allows the nervous system to integrate the mobility work. Returns the body to a parasympathetic state, reducing overall muscle tonus.
How to
- Lie flat on your back, arms relaxed by your sides, palms facing up.
- Allow your shoulder blades to gently settle down and back, creating space across your chest.
- Extend your legs, letting them fall open naturally, with heels in and toes flopping out.
- Close your eyes and turn your attention inward.
- Take a deep breath in, feeling your abdomen rise, then exhale slowly, releasing any tension.
- With each breath, invite relaxation into your hamstrings, calves, lower back, and shoulders.
- Stay here for a few moments, embracing the stillness.
- When you're ready, gently wiggle your fingers and toes to transition.
Watch Out
- Fidgeting or maintaining mental activity.
- Tensing the jaw or brow.
Corpse
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