Most of the time we talk about how to keep your butt clean, but today we’re here to help you solve a different ass-related issue: tight butt muscles.
The average American sits for nearly 10 hours per day, which is a recipe for tight glute muscles. If you don’t stretch your glutes, you might suffer from lower back pain, poor posture, and weak core muscles.
Fortunately, you can undo the effects of sitting and literally save your ass with a few easy stretches you can do in your living room or at the office.
Before we dive in, let’s get familiar with this muscle group:
- Gluteus Maximus: The round, back part of your butt—also the largest muscle in your body
- Gluteus Medius: The outer side of your butt
- Gluteus Minimus: The underside of your butt
Alright, you’ve passed ass anatomy 101. Let’s take a look at five of the best glute stretches to restore your range of motion, relieve soreness, and reduce your risk of injury.
(Pro tip: you might want to start with a light warm-up to boost blood flow and make your booty more pliable).
1. Seated Figure-Four Stretch
This is one of the easiest ways to stretch your gluteal muscle group, as well as your low back. It can also provide relief from sciatica. It’s simple and discreet enough to do at work without anybody noticing.
How to Do the Figure-Four Stretch
- Sit on a tall, firm surface with your knees bent 90 degrees, hip-width apart.
- Slowly raise your left foot and rest it on your right thigh, right above your knee.
- Keeping your back straight, lean forward slightly until you feel a deep stretch
- Hold the stretch for 30 seconds.
- Return to the starting position and switch legs.
2. Knee to Opposite Shoulder
This stretch is great for relieving tension in your lower back. In addition to your glute muscles, it also loosens a small muscle near the top of your hip joint called the piriformis (hence its alternate name, the piriformis stretch).
How to Do Knee to Opposite Shoulder
- Lay flat on your back with your legs extended in front of you.
- Grab your left knee and pull it towards your right shoulder until you feel a comfortable stretch.
- Hold for 30 seconds.
- Return to the starting position and switch sides.
3. Pigeon Pose
If sitting all day makes you stiff, this easy yoga pose can improve your flexibility by opening your hips and relieving tension in your glute muscles.
How to Do Pigeon Pose
- Find a firm surface and get on all fours.
- Bring your left knee toward your right hand, allowing your shin to rest on the ground.
- Keeping your hips facing forward, slide your right leg back (you should feel a stretch in your hip flexor).
- Lean forward with your chest out until you feel the stretch in your butt.
- Hold for 30 seconds.
- Return to all fours and repeat with the opposite side.
4. Seated Twist
Sometimes called a “pretzel,” this stretch focuses on your gluteus medius and your lower back. Be warned: your back might crack when you try a seated twist. It’s probably harmless, but if you experience pain you should stop ASAP.
How to Do the Seated Twist
- Sit on the floor with your feet out in front of you.
- Keeping your left leg flat on the floor, slide your right leg towards your chest.
- Cross your right foot over your left leg and hug your knee until you feel the stretch in your gluteus medius.
- If you’re able, place your right arm behind you and twist.
- Once you reach a comfortable position, hold it for 30 seconds.
- Release and repeat with the opposite leg.
5. Downward Dog
Downward dog is one of the most popular yoga poses because it’s simple yet effective. In addition to being one of the best glute stretches, it can also relieve tension in your calves, hamstrings, and back muscles.
How to Do Downward Dog
- Get on the floor like you’re about to do a push-up: back straight and hands shoulder-width apart.
- Slowly move your hips back until your body forms a V-shape.
- Keep your head in line with your spine and let your heels reach toward the floor.
- Hold the position for 30 seconds.
- Rest and repeat for a few rounds until you feel limber.
How to Keep Your Ass In Shape
Stretching is half the battle when it comes to saving your butt from the scourge of sitting. You also need to strengthen it. Weak glutes lead to a host of issues like bad posture or pain in your knees, hips, and back.
We’re not saying you have to become a bodybuilder and get glutes of steel. But you should try to activate your glutes as much as possible to avoid “dead butt syndrome.” Here’s what you can do.
Do Glute Exercises
A lot of dudes focus on their abs and biceps at the gym, but you should never skip leg day. Here are three of the best exercises to get thiccc glutes.
- Deadlifts
- Glute Bridges
- Lunges
- Step-ups
Get a Standing Desk
You’ve probably heard sitting is the new smoking. While lounging in a chair probably won’t give you cancer, it can lead to some serious posture issues and put your butt to sleep.
The solution? Stand up.
You don’t have to stand all eight hours of the workday, but a few hours on your feet will keep your glutes and core activated. Ideally, this should minimize the issues you’re trying to solve by stretching.
Show Your Butt the Love It Deserves
Your rear end is probably one of the most neglected parts of your body—both from a functional and cosmetic standpoint. It’s time to show your butt some love.
For starters, stretch and work out at least a few times a week to keep your ass in shape. There’s no stopping a dude with a strong, supple butt.
And when it comes to grooming, don’t subject your third pit to the horrors of toilet paper. That stuff will inflame your hole and smear fecal matter around your undercarriage. Grab some DUDE Wipes and clean your ass like a modern man.
