Gluteus Maximus (Glute) Strain Stretches & Exercises

Hi, I'm Doctor Jo, a Physical Therapist and Doctor of Physical Therapy. I hope you enjoy my video demos of stretches & exercises for common injuries and syndromes. Be safe. Have fun. And I hope you feel better soon.

A gluteus maximus strain, or glute strain, can come from lifting too much with squats or even deadlifts. Your gluteus maximus muscles, also known as glutes, play a big role in the movement of our lower body. Here are some gluteal strain treatments with stretches and exercises.

Starting off with a knee to chest stretch is a great way to relieve glute pain. Stretching the glutes helps the healing process. Another great stretch for your glutes tightness is the figure four stretch. This is also a great stretch if you have sciatic pain or piriformis tightness.

Strengthening glutes is also very important to help heal a glute strain. A simple exercise you can do lying down, sitting, or standing is butt or glute squeezes. Also leg extensions on your stomach or in prone, do a great job of glute strengthening. You can do them with your leg straight as well as your knee bent.

A standing four way hip exercise is great for hip strengthening and hip stability. These also help strengthen the back, knees, and ankles.

The last exercise is a lunge. It does an excellent job of glute strengthening, hamstring strengthening, quad strengthening, and hip and knee strengthening in general.

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