4 best glute stretches for runners

The glutes are the largest muscle group in the body. Strong, switched-on glutes can contribute to a more powerful stride, faster times and fewer injuries. However, the modern-life style isn’t conducive to grade-A glutes. Prolonged sitting weakens and deactivates the glutes, potentially putting extra load on other muscle groups such as the hamstrings.

‘It’s important for runners to keep equilibrium or tone across a whole range of muscles, specifically the glutes,’ says Gymbox personal trainer and Hyrox master trainer, George Edwards. ‘Made up of glute maximus, minimus and medius, they are the powerhouses of movement and running which require the correct amount of stretching and strengthening.’

Keen to strengthen your behind? Here’s what you need to know – and do – for greater glutes.

Why should runners stretch their glutes?

When we run, our glutes take a pounding.

‘The sheer number of reps [that runners do] – up to 180 strides per minute for top runners – means that failing to stretch will create an imbalance in the posterior chain,’ says Edwards. ‘This can then manifest as knee pain, hip pain, calf pain, or even back and neck pain.’

On the move, runners’ leg muscles need to absorb forces of up to three times bodyweight. Stretching can help to mitigate some of the effects of this impact and expedite recovery.

‘Stretches like the pigeon pose (below) help to reduce the impact placed on the glute medius and minimus by allowing fresh, nutrient-dense blood into the hips, helping with recovery,’ says Edwards.

So, if you’re looking become a faster, less injury-prone runner – and aren’t we all? – add the following glute stretches to your post-run routine.

Best glute stretches for runners

The glute stretches detailed here should feel quite intense and localised. Try to find the greatest stretch, then hold it for around 30 seconds before switching sides.

Stacked knee glute stretch

1. Sitting on the floor, stack your legs on top of one another in the cross-legged position.
2. Then, keeping your back straight, fold your torso over your knees to deepen the stretch.
3. Hold this for 30 seconds.
4. Slowly unfold the legs, then repeat with the opposite leg on top.

Lying figure-four stretch

1. Lie on your back with your knees bent, then cross your right ankle over your left knee.
2. Lace your fingers behind your left hamstring, then gently pull the left leg toward you to activate the stretch on the right side.
3. Hold the stretch for 30 seconds, keeping the upper body flat against the floor.
4. Relax, then switch sides.

Pigeon pose

1. Begin in a low lunge position with your back knee and both hands on the floor.
2. Bring your front foot toward your opposite hand and drop your leg onto the floor so that your shin is parallel with the top of your mat.
3. Bring your chest down toward the floor, over your front leg, to extend the stretch.
4. Hold this for 30 seconds, then swap legs.

Glute bridge

1. Lie on your back with your feet flat on the floor, hip-width apart and tucked just underneath your hips.
2. Squeeze your belly button into the spine, tuck your hips under and begin pushing through the middle of your foot and heel as you lift up your hips from the floor. Make sure that you don’t lift your heels off of the ground.
3. Once you’re at the top, squeeze – then, begin rolling back down to the floor, maintaining control as you lower your spine.
4. Repeat this up to 30 times.