Knee pain, Hip Pain, Back Pain - your glutes could be causing it!

Back pain? Knee pain? Hip pain?

Did you know all of these can occur from tight glutes!

Tightness in the glutes often causes pain in the knee, hip or back by slightly altering the position of the leg, causing an uneven distribution of forces through the knee. It is also a common cause of back pain as it can lead to back stiffness.

Here are three great glute stretches which can help improve flexibility, relieve back, hip and knee pain and prevent injuries.

To be most effective you need to:

Hold the stretch for 30 seconds and repeat it 3 times.

1) Piriformis Stretch

Starting Position:

Lie flat on your back and bend both knees. Cross one leg over the other so your foot is on the opposite knee


Bring both knees towards your chest and gently pull the uncrossed leg towards you until you feel a stretch in your buttock. Hold for 30 secs

Repetition: Repeat 3 times, 2x daily, or before and after exercise

2) Seated Twisting Buttock Stretch

Starting Position:

Sit on the floor with one leg bent and the other straight.


Turn your body towards the bent knee side until you feel a stretch in your buttocks. Hold for 30 secs


Repeat 3 times, 2x daily, or before and after exercise


1) Bend one knee and cross it over the other leg so your foot is by the inner side of other knee. Repeat the stretch. 2) Stretch the glutes further by anchoring your elbow round the bent knee and pulling the knee further over to the opposite side

3) Figure 4 Glute Stretch

Starting Position:

Sit in a chair and cross one leg so that the foot is resting on the other knee as shown.


Gently lean forward until a stretch is felt in the buttock of the crossed leg. Hold for 30 secs NOTE: make sure your back stays in a neutral position (hinge from your hips) don’t let your shoulders round


Repeat 3 times, 2x daily, or before and after exercise


1) Gently push down on your knee to increase the glutes stretch 2) Progress further by leaning towards the foot resting on your knee i.e. away from the side you are stretching


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Copyright @ 2021  katrinaoakley                    Email:

The information and video on this website were written by Katrina Oakley. She is not able to provide you with medical advice. You may use this information as a guide. You cannot hold katrina Oakley or liable in any way for any injuries that may occur while training.

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