Dr. Phil Shares: Top 8 Gluteal Stretches for Buttock Pain

8 of the Best Glute Stretches for Buttock Pain

Tight glutes: in theory, we want them. We spend hours squatting and lunging to get a taut, lifted booty. But a rear that actually feels tight is, well…a pain in the butt. A sore buttocks makes it tough to sit, stand, and walk. It leaves you hobbling like a cowboy, searching for the best glute stretches to ease discomfort so you can go down stairs like a normal person, not a rodeo star.

Why are my glutes tight?

When it comes to buttock pain, intense lower body exercise can cause soreness in the gluteus maximus muscle. But daily activities tend to cause soreness in a different (and probably lesser-known) butt muscle, explains Beachbody expert Cody Braun. “The issue is often in the piriformis muscle (located deep underneath the glute muscles), which helps to externally rotate the femur and aids in abduction when the hip is flexed (drawing the leg away from the body’s midline),” he says. When this muscle becomes tight – whether from sitting too much or from a challenging leg workout – piriformis stretches can help restore the muscle to its full, functional length, help relieve butt pain, and restore hip mobility.

Mobility vs. flexibility

While often used interchangeably, “flexibility” and “mobility” are a different concepts. So if you think you want flexible glutes, you might actually need mobile hips – and vice versa. “Mobility refers to the degree and quality in which you actively move your joints through their full ranges of motion,” Braun explains. For example, someone with full ankle and hip mobility can easily move in and out of a full squat position, while a person with poor mobility may struggle or make compensations in other areas of the body.

Flexibility is usually expressed by the ability to completely lengthen your muscle,” Braun says. When a gymnast drops into the splits? That’s flexibility. And you can bet that she’s spent hours of her life holding static stretches. Both concepts are important when it comes to stretching your glutes, which is why the following glute stretches can help you achieve better hip mobility and flexibility.

8 Glute Stretches to Relieve Buttock Pain

Don’t let a sore buttocks get you down: here’s how to stretch your glutes (and relieve piriformis soreness), so you can walk, run, and move about your day with ease.

1. Seated Leg Cradle

Appears in: Beachbody Yoga Studio – Hip Opening Flow with Faith

This seated glute stretch will help alleviate sore glutes, no matter how tight they are from the previous day’s training. There are a few variations of this stretch, depending on how much flexibility and mobility you have in your glutes and hips.

  • Start in a seated position with your legs extended straight out in front of you. Draw your right knee toward your chest and cradle the lower leg by placing the right knee in the crook of the right elbow and the sole of the right foot in the crook of the left elbow.
  • Flex your right foot and keep your spine straight and your chest lifted as you gently rock your leg from left to right. You should feel this in your right hip and glute area.
  • Hold for 30 seconds before releasing your leg and repeating the stretch on the opposite side.
  • You can modify the intensity of the stretch by holding your knee and foot with your hands or scooping both elbows under your calf muscle and drawing your leg toward your chest

2. Cradle Knee Hug, Prayer Hands

Appears in: FOCUS: T25 – Stretch

In addition to providing a deep stretch for the glutes, piriformis, and hips, this two-part standing glute stretch will challenge your balance and build strength in the standing leg.

  • Stand with your feet hip-width apart. Lift your right knee so you can hold the lower part of your right leg: hold your right knee with your right hand and the outer part of your right foot with your left hand. Keep your back tall.
  • Hold the balance for two to three breaths.
  • Next, place your right ankle just above your left knee as you slowly bend your left leg, hinging at your hips as you lower your butt. Press the palms of your hands together in a prayer position. Press your right knee down toward the ground to intensify the stretch.
  • Hold this position, then return to a standing position and switching legs.

3. Pigeon

Appears in: Jericho’s BOD Exclusives – Half and Half

One of the best glute and piriformis stretches for runners, yogis, and desk jockeys alike, pigeon help to open your hips in a calm, restful position. This is most comfortable to do on a cushiony surface, like a yoga mat.

  • Begin in a downward-facing dog position. Lower your hips as you draw your right knee toward your chest and, with your knee bent, place your thigh and shin in front of you on the mat. Depending on your level of flexibility, you can keep your right foot close to your left hip or bring your shin forward so that it’s parallel to the front edge of your mat.
  • Make sure both hips are facing forward and your back leg is engaged (you can keep it straight or bend your knee, creating a 90-degree angle).
  • Leading with your chest, lean forward until you feel a stretch in your glutes and hip area. Hold for 30 seconds.
  • Return to downward-facing dog and repeat the stretch with your left leg

4. Figure 4 thread the needle

Appears in: Beachbody Yoga Studio – Strong but Simple Flow with Vytas

If tight hips are really limiting your mobility, this move may be a more accessible option than other glute stretches. Place your hands under the hamstring for a lighter stretch until your can work your way up to the more challenging option of placing the hands on your knee.

  • Lie on your back with the soles of your feet on the floor.
  • Cross your right ankle over your left knee, keeping your right foot flexed.
  • Draw your left knee toward your chest and, reaching your right hand through your legs, interlace your fingers just below your left knee (under your left hamstring for a less intense stretch).
  • Use your arms to pull your knee toward your chest until you feel a stretch in your right hip and glute area, and hold.
  • Release the stretch and repeat on the left side.

5. Seated figure 4

Appears in: A Little Obsessed –AAA

A simple but effective seated glute stretch, the seated figure 4 targets the glutes and piriformis. It’s easy to make this stretch more or less intense, depending on how close you bring your chest to your legs.

  • Sit with your knees bent and the soles of your feet on the floor.
  • Lean back slightly and place your hands on the floor behind your hips to provide support and balance.
  • Lift your right leg and place your right ankle just above your left knee.
  • Press your hands into the floor to bring your chest toward your knees until you feel a stretch in your right hip and glutes, and hold.
  • Release the stretch and repeat on the opposite side.

6. Prone happy cow

Appears in: 21 Day Fix Extreme –Yoga

This yoga pose might look advanced, but it’s fairly easy to get into, and it does wonders for easing tension on both glute muscles at the same time.

  • Lie on your back and draw your knees toward your chest.
  • Cross your right knee over your left and grab hold of your heels: your right hand should be holding your left heel, and your left hand should be holding your right heel.
  • Pull your heels toward you until you feel a stretch in your hip and glute area, and hold.
  • Release and repeat the stretch with the opposite leg crossed on top.

7. Cow face

Appears in: TurboFire – Stretch 40

A favorite glute stretch for yoga devotees, this seated glute stretch can help ease lower back pain while it opens the hips.

  • Starting in a seated position, bend your left leg so that your left foot comes to the right side of your hips and that your knee is facing forward.
  • Cross your right leg over the left so that your knees are stacked on top of each other with your right foot coming to the left side of your hips. Sit up straight and make sure both glutes are firmly planted on the floor.
  • With a flat back, lean forward until you feel a stretch in your glutes, and hold.
  • Sit up and repeat, switching the position of your legs.

8. Seated figure 4 fold

Appears in: P90X3 – Yoga

Done properly, this classic seated glute stretch will also relax tense hamstrings. For the best results, be sure to hinge at your hips and avoid rounding the back.

  • Start in a seated, straight-leg position. Bend your right leg and cross your right ankle over the left thigh, creating a figure four position with your legs.
  • Keep your glutes firmly planted on the ground as you hinge at the hips and lean forward until you feel a stretch in your left hamstring and glutes. Be sure to lead with your chest and keep your back flat.
  • Hold, and then sit up and switch legs to repeat on the opposite side.

Glute Anatomy 101

You’ve probably heard the name “gluteus maximus” before (how else are you supposed to tactfully reference the butt?), but chances are the medius and minimus parts of your buttocks aren’t as familiar. And as for the troublesome piriformis muscle? That might as well have sounded like a magical spell up until now. Here’s a breakdown of the gluteal muscle anatomy, so you know exactly what makes your rear end so bootylicious.

Gluteus Maximus

When we talk booty, we’re usually referring to the gluteus maximus – it’s the a huge powerhouse and an attention-getter. It’s not only your most sizable gluteal muscle, but it’s also one of the biggest muscle in the human body. And, because it’s located close to the body’s surface, it’s responsible for the butt’s rounded shape and prominent appearance.

The gluteus maximus originates from the hip bone, and tailbone, and connects to the femur (thigh bone) and iliotibial (IT) band. It’s main job is extension, but it also aids in lateral rotation: walking, sprinting, climbing stairs, ice skating – that’s all the gluteus maximus.

Gluteus Medius

Located on the upper, outer section of your rear, the gluteus medius is tasked with abducting (lifting to the side) and rotating the leg. It also works to stabilize your pelvis while you walk or run; any dysfunction or weakness in the gluteus medius can lead to issues with your gait (how you walk and run) and problematic movement compensations.

Shaped like a fan, the gluteus medius originates at the hip bone and connects to the upper portion of the femur.

Gluteus Minimus

Like the gluteus medius, the gluteus minimus plays a role in stabilizing the pelvis and rotating the leg. It’s smallest of the three glute muscles, originating from the hip bone and connecting to the top of the femur.


The piriformis is considered a “deep” gluteal muscle. Located under the gluteus minimus and within close proximity of the sciatic nerve, the band-like piriformis originates at the sacrum and connects to the top of the femur. It also aids in lower limb abduction when the hip is flexed and lateral rotation.

Why Should You Stretch Your Glutes?

Between sitting at a desk all day, sitting in your car during rush hour traffic, and sitting on your couch during a binge of Stranger Things, what is a butt to do with the massive amounts of inactivity throughout the day? One way to counteract it is by exercising (try these butt exercises, for example). You should also incorporate butt stretches into any workout that uses the lower limbs, as they can help prevent injury, reduce soreness, and prepare the glute muscles for activity.

When Should You Do Glute Stretches?

Other than the obvious, “whenever your butt hurts,” there are a few guidelines to follow when it comes to stretching your glutes. This mainly is because that there are two kinds of stretches: dynamic (moving) and static (not moving). Both are important – it just comes down to the timing.

Dynamic stretches are best to do before a workout, as they get the muscles ready for work by contracting and stretching in order to activate the nervous system, increase blood flow, and warm up the body. They involve movement and they cycle the joints through their full range of motion. Arm circles, leg swings, and walking lunges are examples of common dynamic stretches.

On the other hand, static stretches tell your body that it’s time to relax and recover. They involve bringing a muscle to its point of tension, holding for 30 seconds, and releasing (think: bending over to grab hold of your toes). “After exercise, you want to stretch the muscle to help the recovery process,” Braun says, as it helps to relax the muscle. Static stretching is particularly important when it comes to that troublesome piriformis muscle. “Piriformis stretches should be used to restore the full functional length, which, in return, will help with hip mobility,” Braun says.

Dr. Phil Shares: 8 Yoga Poses for Stronger Knees

8 Yoga Poses for Stronger Knees

Yoga can be daunting for those with knee problems. Unfortunately, that’s a lot of us, myself included. Below are the yoga poses I used to strengthen my knee after surgery.

Three years into my yoga career, I suffered a meniscus tear. Physical therapy, ice, and painkillers were not enough to ward off surgery. I had to go under the knife.

My bones and tendons blocked the doctors from seeing the exact location of the tear in ultrasounds, so exploratory surgery had to be performed before the surgeon could fix the problem. By the time they were done, my leg looked like it had been beaten with a meat tenderizer and my muscles and soft tissue were in a sorry state. Giving up my career as a yoga instructor was not an option for me, so I took the time to learn how to protect my knee by strengthening the muscles that support it.

Here are the exact yoga moves I practiced to strengthen and stretch my knees. However, make sure to always seek advice from your physician before beginning any exercise or rehabilitation regimen, especially if you have any unique or special medical conditions related to your knees.


5 Yoga Poses for Stronger Knees:

1. Supported Chair Pose (Utkatasana)

This pose will strengthen the quadriceps, hamstrings, and abductors. It also increases blood flow to the lower region of the body, which can help with fluidity of movement. Chair pose is typically practiced away from the wall, but that may require more strength than your knees are able to handle at the moment, so use the support of a wall if you need it. Place your feet hip distance apart. Lean your back up against a wall and slide down until your knees and ankles are parallel with each other. You can place your hands on your thighs or reach the arms towards the ceiling. Hold the pose for a few breaths then slide back up. Repeat several times. As your legs get stronger, increase the number of breaths you hold the pose.

Yoga for the Knees Chair Pose

2. Supported Bridge Pose (Setu Bandasana)

Bridge pose is a yoga asana that helps properly align your knees while strengthening your back, glutes, and hamstrings. Lie flat on your back with your knees bent and walk your feet toward your bottom until you can just touch your heels with your fingertips. Step your feet out hip distance apart and place a block horizontally on the floor between your feet. This will help keep everything in place. Press into all four corners of the feet, the inside and outside edges as well as the heel and the balls. Draw your navel in toward your spine and press your lower back into the ground. Tuck your tailbone in and lift your bottom from the ground. Lift as high as you can without compromising your form (your knees should remain hip distance apart and parallel with the ankles). To get an added stretch in the chest, you can roll your shoulders under your body and interlace your fingers underneath you. Hold this pose for a few breaths then release the upper back first, then mid back, then finally lower your lower back and tailbone to the floor. Repeat a few times.

Yoga for the Knees Bridge Pose

3. Supported Half Moon Pose (Ardha Chandrasana)

Balancing poses can be very beneficial when it comes to building the muscles that help the knee. However, if your knee is currently inflamed, you want to avoid anything that will put this much weight on the joint. By using the support of a block, you can work on strengthening the muscles in this pose and stretching the hamstrings without putting stress on your knee. The first time you do this pose, use an empty wall and a block for support. Stand with your back to the wall and rotate your right foot so that the outside edge of the foot is parallel with the wall. Place the block in your right hand, bend your right knee, and shift your weight so you’re balancing on the right leg. Set the block on the floor a few inches in front of your right foot and press your right hand into it to help straight the right arm and leg. Rotate the left side of your body upward so that your back is either in alignment with the wall behind you or leaning on it. Your left leg should be lifted and parallel with the floor. Your left arm should create a straight line with the right arm. Hold for a few breaths and increase the amount of breaths as you get stronger.

Yoga for the Knees Half Moon Pose

4. Mountain Pose (Tadasana)

Mountain pose will teach you proper alignment that may help ward off new knee injuries and help you become aware of the muscles you need to engage to protect the knee. To get into the pose, stand with your feet hip distance apart, lift all your toes up, spread them wide, and then rest them back down on the floor. Press into the floor with all four corners of the feet to evenly distribute the weight of the body. As you press into your feet, engage your calf muscles. Engage the quadriceps and internally rotate your inner thighs to widen your sits bones. Tuck your tailbone in, and engage the glutes. Tighten your abs. Pull your shoulders back and down. Make sure your shoulders are stacked over your hips and ankles. Lift your chin and pull it back slightly so it is parallel with the floor. Relax the muscles in your face. Take several deep breaths and notice the muscles you have engaged to create proper posture. Hold this pose for approximately 10 breaths.

Yoga for the Knees Mountain Pose

5. Triangle Pose (Trikonasana)

A common problem with those who suffer from knee injuries or weakness is a strong vastus lateralis (the outer part of your quadriceps) and a much weaker, underused vastus medialis (the inner part of your quadriceps). Trikonasana is a pose that will strengthen the muscles that support the inner quad. Step your feet out in a wide stance so your left foot is parallel with the back of your mat and your right foot is turned out at a 90 degree angle, parallel with the inside horizontal edge of the mat. Bend your right knee so it lines up with the ankle and hip. Press into both feet and straighten the right leg, engaging the inner part of your quad and thigh. When this muscle is engaged, you will notice it is impossible to lock your knee. However, when you disengage the muscle, it will hyperextend and lock (you should avoid this). Reach your right arm straight down and rotate upward with the left side of your body. Line up your arms so they’re in a straight line and keep your core engaged. For support, you can place your right hand on a block, but be sure to keep the core engaged as you reach up to the sky with the left side of your body. Hold for a few breaths, disengage, and then repeat.

Yoga for the Knees Triangle Pose

3 Yoga Poses to Stretch The Knees:

It’s important to not only strengthen the knees but also to stretch them. You can make knee injuries worse if the muscles are so tight that they decrease movement fluidity. Here are 3 poses that stretch the knees and the supporting muscles without causing pain. Again keep in mind that each person is different and very few injuries are exactly the same, so make sure to seek advice from your physician before beginning.

1. Wide-Angled Seated Forward Bend (Upavistha Konasana)

Many of the poses that stretch your legs and hips tend to torque the knee in a way that can be quite painful for those who have knee weakness and pain. Konasana is a great pose that will stretch out the whole back of the body as well as the hips, inner thighs, and groin. To get into this pose, straddle your legs out in the widest stance you can comfortably place them. Flex your feet to activate the leg muscles. Place your hands on the ground forward in front of you and slowly walk them forward until you feel the stretch. Keep your spine straight and elongated throughout the stretch. If you find that your spine creates a C shape when you start to fold, place a blanket under the sits bones to lift yourself slightly off the floor. Hold this pose for 8 to 10 breaths. Follow it up by pulling the legs together and the knees into the chest.

Yoga for the Knees Seated Wide Angle Forward Bend

2. Easy Pose (Sukhasana)

Lotus is a common pose that that is held at the beginning and end of each yoga class and can be a real pain in the knee. So, instead of sitting with both feet in the crooks of your thighs, simply cross your legs and gently place one in front of the other. Keep in mind that the deeper the bend in the knee the higher the chance of pain, so you may not have a perfect crossed leg look. That’s okay. You also have the option of sitting on a blanket to make the pose more comfortable and placing blocks on either side of the knees. This pose will stretch your knees and ankles. Sit up tall and breathe deeply for about 8 to 10 breaths, increasing the amount of breaths as you feel more flexible over time.

Yoga for the Knees easy pose

3. Child’s Pose (Balasana)

This is a gentle knee stretch that can be intensified the closer you can move your bottom toward your heels. Props are necessary for those with tight, sore knees. Start on your hands and knees (with a blanket under the knees for protection). In the full, unmodified, pose you’d have your feet together with your toes untucked, knees separated so the belly can rest between the thighs, bottom sitting on the heels, and forehead on the mat with the arms extended out. Modify as you need. Consider decreasing the degree to which you part your knees. Use blankets behind the knees or on the heels. This pose can be held for 8 to 10 breaths and then increased slowly as you become more flexible.

Yoga for the Knees Childs Pose

Shared by Dr. Phil McAllister @ Forward Health Guelph

9 Yoga Stretches to Help Relieve Hip and Lower Back Pain

 Tight hips can be debilitating. When things aren’t working right down there, even sitting or walking can cause pain. Luckily, a little (proper) stretching can ward off this pain, increase the fluidity of mobility, and decrease chances of serious injury in the lower region of your body. It can also take pressure off the lower back, decreasing chances of pain in that area.

These 8 simple poses can help both stretch and strengthen your hips, but keep in mind when moving through them to listen to that internal voice of your body that tells you if you are in pain or just feeling a stretch. A stretch may feel a little sore but inevitably it feels like a release of tension. When you feel sharp pain, back out of the pose and consider using a prop or moving on to another stretch.

Lizard-Lower Lunge
Apparently, lizards have loose hips and this hip opener’s moniker is testament to that. Step your left foot forward several feet in front of the right foot. Bend the left knee until it lines up perfectly with the ankle. Drop the right knee to the ground and keep the toes curled under on that foot to stretch the calf muscle. Walk the left foot out to the side and place both elbows on top of blocks on the inside edge of the left foot. Keep hips lined up parallel to each other. You are opening the right psoas muscle and the left inner thigh. To get deeper into the right psoas, lift the right knee into a high lunge.


Bound Ankle Pose
This pose requires that you bind your ankles—and by doing so you’ll unbind your hips. Bring the soles of your feet together, pulling the heels close to your groin, bending the knees, and butterfly flare the legs open. If you notice your knees are set too high to relax, simply place a blanket right under the sit bones to prop the hips up. You can also take the feet out further from the pelvic cavity to create a diamond shape with the legs. Keeping your spine straight, lead with the chest, pull your shoulders back, and fold toward your feet. This pose will open and relax the inner thighs and groin.


Cow Face Pose
Begin by threading the left leg under your right leg. Work toward stacking the knees, while keeping both sit bones on the ground. Tuck the toes in to protect the knees. Sit in the pose for several minutes. When the muscles start to loosen and you no longer feel a stretch, fold forward with a straight spine. If this stretch is too intense, you can situate both sit bones on a blanket and place a block or blanket between the knees.


Pigeon Pose
Starting in downward facing dog, lift the right leg and step it forward between the hands. Drop the left knee down and untuck the toes. Slide the right foot over toward your left pelvic bone placing the outside edge of the right leg on the floor. Tuck the right toes in (flexing the foot). Line up hips parallel to each other, continually pressing the left hip toward the floor. If this position is too difficult, place a blanket under your bottom. To intensify the stretch, move the right foot away from the left side of your body and drop to the elbows or chest. To make this pose less intense, move the right foot closer to your right leg and stay on the hands instead of folding. This is a profound stretch to the psoas, shin, glutes, and outer hips.


Happy Baby
It’s not likely you will ever hear a baby complaining about hip pain. So, make like a baby and lie flat on your back, grab hold of both feet with each hand, bend the knees and pull them toward your armpits. Once in the proper position rock side to side, keeping your head on the floor. This will externally rotate and stretch the hips, loosen the inner groin muscles, and help realign the spine.

Beachbody Blog Happy Baby Pose Hips


Fire Log Pose
This pose should put the fire out in your hips. Sit on the floor with a straight spine, both sit bones pressing against the ground. Take the left leg out in front of you and bend it until it is in a straight line and parallel with your body, knee, and ankle. Stack the right leg on top of the left, lining up the right ankle to the left knee and the right knee to the left ankle. If you find the final position too difficult, you can use blocks as support to lighten the pose. This is a deep stretch to loosen the outer hips and glutes. It also stretches and strengthens the groin, calves, thighs, and abdominal muscles.

Beachbody Blog Fire Log Pose Hips


Goddess Pose
Gentlemen, do not be deterred by the name of this pose. It will help you open your hips regardless of your gender. Step your feet out very wide, turn the toes outward, bend the knees so they line up with your ankles, and tuck your butt in to engage the core. The further the toes are pointed outward, the deeper the stretch. This will give your groin, inner thighs, and hips a deep stretch. Note: Avoid this pose if you have a knee or hip injury.


Half Lord of The Fish Pose
Sitting on the floor, extend both legs out in front of you. Keep the left leg straight and bend and pull the right leg in. Line the right heel up approximately 2 inches away from the back of the right leg and 2 inches away from the left thigh. Sit up very tall, avoiding sinking in the lower back. Wrap the left arm around the right leg, creating a spinal twist. Move the left shoulder forward as you move the right shoulder back, attempting to line the shoulders up. Take your gaze over the right shoulder. This pose stretches out the hips, glutes, lower back, spine, chest, shoulders, and neck.

Beachbody Blog Lord of the Fish Pose Hips


Garland Pose
This pose is so effective for opening the hips that it’s the position most women use to give birth. Turn your heels so they line up with your hips, turn your toes outward. Bend the knees until you reach a squatted position. Place a blanket under the heels if they have to be lifted while squatting. You can also stack two blocks to sit on to work up to the full integrity of the pose. The Garland Pose increases fluidity in the hips, and stretches the ankles, knees, and lower back. It also strengthens the core muscles.

Beachbody Blog Garland Pose Hips

All photos by Lulu Lam.

Thanks to Beachbody.com

Shared by Dr. Phil McAllister @ Forward Health Guelph