Deep Glute Stretch




Equipment Needed:

Mat, No Equipment

Workout type:

Warm Up/Cool Down, Yoga/Stretching/Flexibility

Body focus:


Lie on your back with your knees at a 90° angle. Cross your left leg over top of your right so that your left ankle is on the knee of your right leg. Grab your right thigh with your hands and pull it towards your chest until you feel it through the backs of your thighs and your buttocks. Hold this for at least 20 seconds, then switch legs and repeat on the other side.

Purpose of the exercise

The Deep Glute Stretch is a great move to target the muscles deep in the buttocks, especially the piriformis muscle. This can help in the rehabilitation of Piriformis Syndrome, otherwise known as sciatica. This position is also helpful in increasing the range of motion in the hip joint. This is an especially good move to do after an intense lower body workout. Committing to doing even just this one exercise on a regular basis (especially after working out) can make a big difference in whether or not you experience stiffness or a flare up of sciatic pain.


07/26/15 4:05am



04/05/13 11:53am

I have a skeletal condition with my hips that has affected me since childhood, which occasionally causes me lower back pain. Would this stretch be useful to me?

fitness blender

08/22/10 12:41pm

Hello rikkileighmshr,

As with any stretch, you want to hold the position for a minimum of 20 seconds. You can do multiple sets if you like but I suggest just holding the position for a longer period of time; one minute is ideal for a flared sciatic nerve. Doing this sciatica stretch 2 to 4 times per day should be enough, but you can stretch more frequently if you want without risk of further injury, as long as you are not pushing into the stretch deep enough to feel pain. To avoid injury, keep the stretch feeling light and hold it for a longer period of time, rather than stretching more intensely or forcing range of motion.


08/22/10 11:32am

I am currently suffering from sciatica. I tried this stretch today and can already feel the difference. How many reps and how often per day or week can I do this stretch without further injury?

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