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After excessive sitting, overuse, or overexertion in athletic performance, the glutes, or gluteal muscles, can become tight. Tight glutes can cause a variety of different problems, so it’s critical to warm them up thoroughly before exercising. It’s also critical to stretch your glutes after working out.

If you work at a desk all day, get up and move around every 30 minutes. This helps to keep your glutes active, tight, and strong over time.

Symptoms and signs

The gluteal muscles support vital functions such as:

Walking downstairs with hip rotation

They are linked to several other muscles. As a result, you may suffer stiffness in the glute itself, as well as tension or pain in other portions of your:

• leg
• back 
• hip
• pelvis

Tight glutes can be identified by the following symptoms:

• pain or discomfort in the buttocks pain or discomfort in the hips
• stiff hip flexors tight hamstrings low back pain
• knee discomfort
• Instability or discomfort in the pelvis

Hip sprain treatment

Stretching stiff hips is the most effective treatment. You can also work with a physical therapist to build a routine for strengthening these muscles. Your glutes are passive if you sit at a desk all day. This can result in stiffness and weakness. Every 30 minutes, get up and walk around. If you must sit, sit up straight and keep proper posture. Alternatively, utilize a standing desk and alternate between standing and sitting every half hour or hour if possible.

8 Workouts

Roll of glute foam

• Sit on a foam roller with your legs out in front of you.
• Position your body such that the roller is between your hipbone and sit bone.
• Roll this muscle out slowly in all directions.
• Reverse the direction and do the same on the opposite side.

Figure four stretch while standing

• Place one hand on an upright foam roller.
• Cross one leg over the other, forming a “four,” and sit your hips back.
• Maintain a lofty upper body posture and keep your core engaged.
• Hold for a few seconds before repeating with the opposite leg.

Figure four stretch while seated

• Maintain a straight spine while sitting erect in a chair.
• Place your hands on your shins and cross your right leg over your left.
• Lean forward to get a deeper stretch.
• Hold for 5 breaths before lowering your leg to the floor.
• Rep on the opposite side.

Twist while seated

• Begin by sitting comfortably and stretching your legs out in front of you.
• Bring your left leg over the right, leaving your left foot on the floor and your left knee bent.
• Inhale and extend your arms upwards, lengthening your spine.
• Exhale and twist to the left, allowing your arms to naturally fall to your bent knee.
• Breathe in and out for 5 to 10 seconds.
• Unwrap and repeat on the other side.

Glutamine bridge

• Lie on your back, legs bent, and feet flat on the floor.
• Place your feet hip-width apart and squeeze your ab muscles softly.
• Gently exhale while maintaining you’re abdominal tight, then lift your hips off the floor.
• Gently tense your glute (butt muscles) and only lift your hips as far as is comfortable.
• Hold for 2 to 3 seconds, inhale, and gently return to your starting position.
• Rep 8 to 10 times more.

Resistance band seated hip abduction

• Place the resistance band around your calves while sitting on the floor.
• Keep your knees bent and your feet flat on the floor.
• Place your hands behind your back.
• As you externally twist your hips, keep your back straight and your legs out to the sides.
• Bring your legs back together gently and with control.
• Rep 12 to 15 times more.

Banded glute bridge

• Wrap your calves in a thin, tight resistance band.
• Lie down on your back and raise your hips.
• Maintain tension in the band by tapping your hips down to the floor before bringing them back up.
• It is critical to keep your spine straight and to move from your hips.
• Rep 15 to 20 times more.

What effect do tight glutes have on athletic performance?

Tight glutes can interfere with athletic performance. Glute strength is essential for running faster and jumping higher. Piriformis syndrome can be caused by weak or tight glutes. The piriformis muscle is located behind the gluteus maximus. If you get symptoms, you may need to rest from physical activity or ice your glutes. Consult your doctor if you believe you have sustained a major injury.

The Bottom Line

Tight glutes are a typical issue for runners and sprinters. They’re also common among people who work at a desk and sit for the majority of the day. It is critical to stretch and activate tight glutes. This aids in injury prevention. Stretch your glutes two to three times each week using the stretches described above. Consult your doctor if you have severely tight glutes that you suspect are injured. A physical therapist may be able to assist you in developing a stretching or strengthening routine. Massage therapy may also be beneficial for people who have tight glutes.

Before beginning a new stretching or exercise plan, always consult with your doctor.