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

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

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’.