Buttock stretching

The glutes are the largest and strongest muscles in the human body
It is a group of muscles located in the buttock that stabilizes the pelvis and ensures the mobility of the hips and therefore the lower body.

Well-functioning gluteal muscles allow you to perform a wide range of everyday movements without straining or hurting yourself.

The gluteal muscles allow among other things to:

• Crouch
• Performing twists
• Climbing the stairs
• Run
• Maintain optimal posture when sitting.

Stretching the glutes regularlyimproves physical performance(walking, running, jumping, cardio & fitness, everything becomes easier).

Stretching the glutes regularly helps prevent knee injuries, hamstring injuries and back pain.

Recumbent gluteal stretch in video

Stretching of the gluteal muscles, starting position: lying on the ground, legs bent.

1. Bring the left calf over the right knee
2. Grab the back of the right thigh with your hands and bring the right knee towards you, until you feel the stretch in the left buttock muscle.
3. Above all, do not block your breathing, on the contrary, think of breathing deeply.
4. This stretch acts on the different gluteal muscles:
   Middle, large and small buttocks, as well as on the piriformis muscle and on all the muscles of the back of the thighs.
5. Change legs after 30 seconds
6. Reverse the movement: bend the left leg and pull it towards you until you feel the stretch in the muscles at the back of the thigh.
7. Take a deep breath…
   Breathe out slowly

This stretch is also known as the piriformis stretch
This is probably the most popular and effective stretch for sciatic nerve relief.

Gluteal muscle stretching in pictures

This stretch is one of the most popular stretches to loosen the sciatic nerve

Find Julie and this gluteal stretch in the Ebook.

Stretching of the large, medium and small buttocks

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Seated gluteal stretching

• Sit on the floor or on a mat: extend your right leg, support yourself on the floor with your left hand.
• Bend the left leg, pass the foot over the right leg and place it near the right knee.
• Use the right elbow to push the left knee to the right and feel the stretch in the gluteal muscles.
• Hold the stretch for 20 seconds and repeat, switching legs.

Turn the basin

You can increase the intensity of the stretch by rotating the pelvis. In addition to stretching the glutes, this will stretch the lumbar region.

Other back stretches