The seated glute stretch is a gentle mobility exercise that targets the gluteal muscles, particularly the gluteus maximus and gluteus medius, as well as the deep hip muscles including the piriformis. It is commonly prescribed to improve hip mobility, reduce tightness through the buttock, and help relieve discomfort associated with prolonged sitting or reduced flexibility. This stretch can also support improved movement during everyday activities and exercise.
- Sit upright on a sturdy chair with both feet flat on the floor.
- Cross the ankle of the leg you want to stretch over the opposite knee, creating a figure 4 position.
- Keep your back straight and shoulders relaxed.
- Gently lean your body forwards from your hips until you feel a comfortable stretch through the buttock and outer hip of the crossed leg.
- Avoid rounding your lower back as you lean forwards.
- Breathe slowly and evenly while maintaining the stretch.
- Hold as prescribed by your physiotherapist.