Exercises To Release Tight Glutes

Tight glutes can limit your range of motion ⁣during exercises like the squat which requires flexibility in both the glutes and hip flexors.⁣

What can cause it?

  • Sitting for long periods of time⁣
  • Delayed muscle soreness (DOMS) after exercise⁣
  • Poor form during exercise⁣
  • Not warming up or activating before exercising
  • Not stretching after exercise⁣

What could it lead to?
Lack of mobility in the glutes and hips can ultimately lead to piriformis syndrome - a condition in which the piriformis muscle, located in the buttock region, spasms and causes buttock pain.⁣

How can you relieve and prevent tight glutes?⁣

Stretches and regular mobility can relieve glute tightness and pain and help prevent injury.

Here are two exercises you can try to help relieve your tight glutes:

Using a Foam Roller

foam rolling tight muscle

  1. Have your leg at a 90º angle to stretch out the glute.
  2. Apply pressure on the foam roller as you roll up and down over the glute.
  3. Repeat on the other side.

Using a Trigger Ball

trigger ball tight glute muscle release

  1. Have your leg at a 90º angle to stretch out the glute.
  2. Pinpoint the exact area that’s feeling tight with the trigger ball and apply pressure.
  3. Switch sides and repeat.

⁣Remember: when it comes to your training ‘The Small Things Add Up’.

September 04, 2020 — Daniel Felstein

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