How To Stretch Your Butt Muscles
If you're wondering how to stretch your butt muscles, then maybe you should take a cue from yoga. The classic asana Pigeon Pose is great for stretching your glutes (butt muscles).
To perform the Pigeon Pose, you'll need:
- Some form fitting, but stretchy, clothing that won't hamper your movement (yoga studios and websites specialize in this kind of gear)
- A yoga mat, blanket or clean carpeted surface
- Some towels or thin cushions
- Warm up your glutes. The Pigeon Pose is a very deep stretch for the butt muscles, so you'll want to warm them up well before you attempt it. It's best to do the Pigeon Pose following a workout that has left your butt muscles feeling warm and fatigued.
- Prepare a stretching area. To do the Pigeon Pose, you're going to need to get right down on the ground, so prepare an area where you won't get dirty. This is where the yoga mat, blanket or carpet comes in.
- Get down on your hands and knees to prepare for the stretch. Keep your knees stacked directly below your hips and your wrists below your shoulders.
- Perform the Pigeon Pose by lifting one of your legs and extending it backward. Then, bring the leg forward, bending your knee so that your leg rests on the floor, tucked under your body.
- Extend your other leg, allowing it to rest on the floor, and lower your torso to the floor until you're resting on your bent leg. At this point, you'll still be propping yourself up on your hands. Arch your back, look up and lower yourself more so that you're resting on your forearms. You should feel a strong stretch in the butt muscles of your bent leg.
- Repeat so that the butt muscles of your other leg get a stretch. Remember to stretch both sides for the same length of time.
When resting on the floor in the Pigeon Pose, both sides of your hips should stay on a level. If the side you're stretching has sunken below the side you're not stretching, prop it up with folded towels or thin cushions as needed.