13 Gluteus Medius Stretches for Tight Hips

Looking for the best stretches to help loosen up a painful and/or tight Gluteus Medius?

This blog post covers the 13 best Gluteus Medius Stretches.


Gluteus Medius Release

Releasing the Gluteus Medius will help relax the tight muscle and potentially make the following stretches even more effective.


gluteus medius release

Instructions:

  • Lie on the floor.
  • Place the Gluteus Medius muscle on top of a massage ball.
    • (Make sure that you know exactly where this muscle is!)
  • Apply as much body weight on top of the massage ball as tolerated.
  • Make sure to relax your body throughout this release technique.
  • Focus on areas of increased tightness.
  • Continue for 2-3 minutes.

Gluteus Medius Stretches

When performing the following Gluteus Medius stretches: Aim to specifically position your body to actually FEEL the stretch in the outer hip!


1. Standing Side Bend

gluteus medius stretches

Instructions:

  • Stand up.
  • Push your hips towards the side that you would like to stretch.
  • Place most of your body weight onto this side.
  • Reach your arm towards the opposite side.
  • Aim to feel a stretch on the side of the hip.
  • Hold for 30 seconds.

2. Standing Hip Push

stretches for gluteus medius

Instructions:

  • Place both hands on your hips.
  • Cross your legs.
    • (The leg at the back will be the side that will be stretched.)
  • Lean your body weight onto the back leg.
  • Push your hips towards that side.
  • Lean your torso towards the opposite side.
  • Aim to feel a stretch on the side of your hips.
  • Hold for 30 seconds.

3. Bent-Over Hip Push (with posterior bias)

Instructions:

  • Place your hands on a table in front of you.
  • Tilt your pelvis forwards.
  • Push your hips backwards as you hinge your torso forwards.
  • Lean your body weight on to the side that you would like to stretch.
  • Push your hip out to the same side.
  • Aim to feel a stretch on the side/back of the hip.
  • Hold for 30 seconds.

4. Lean over

side hip stretches

Instructions:

  • Stand up.
  • Lean and side bend your entire torso away from the side that you are trying to stretch.
  • Allow the leg to lift and dangle as you do this.
    • Keep this leg as relaxed as possible.
  • Do not let your pelvis rotate.
  • Aim to feel a stretch on the side of the hip.
  • Hold for 30 seconds.

5. Sitting on Floor

gluteus medius stretches on floor

Instructions:

  • Sit on the floor with your legs straight in front of you.
  • Place your foot on the outside of the other knee.
  • Tilt your pelvis forwards.
  • Sit as tall as possible.
  • Pull your knee towards the opposite shoulder.
  • Aim to feel a stretch on the outer hip.
  • Hold for 30 seconds.

6. Sitting on Chair

sitting glutes medius stretch

Instructions:

  • Sit down on the edge of a chair.
  • Cross your ankle on top of the other knee.
    • (The leg on top is the side that will be stretched.)
  • Tilt your pelvis forwards.
  • Sit up right.
  • Place your hands on the knee and pull it towards the opposite side.
  • Aim to feel a stretch on the outer hip.
  • Hold for 30 seconds.

7. Lying on Floor

stretches to glute medius lying down

Instructions:

  • Lie down on the floor.
  • Cross your leg over your body.
  • Pull your knee towards the opposite side.
  • Make sure to minimize the amount of pelvis rotation as you are pulling the knee.
  • Aim to feel a stretch on the outer hip.
  • Hold for 30 seconds.

8. Side-Lying on Bed

side lie gluteus medius stretch

Instructions:

  • Lie on your side on the bed.
  • Allow for your upper leg to hang off the side.
    • (Keep lower leg on bed)
  • Reach over with the upper arm and hold onto something stationary to keep you pinned down.
  • Relax your upper leg and allow gravity to pull you into the stretch.
  • Do not let your pelvis rotate forwards.
  • Aim to feel a stretch on the outer hip of the upper leg.
  • Hold for 30 seconds.

9. Cross over wall lean

side hip stretch on wall

Instructions:

  • Stand sideways towards a wall.
    • (The hip you will be stretching is closest to the wall.)
  • Place your forearm on the wall for support.
  • Place the foot that is closest to the wall (the one that you will be stretching) to the opposite side of the other foot.
  • Place most of your weight through this leg.
  • Keep the pelvis facing forwards throughout this stretch.
  • Lean your pelvis towards the wall.
  • Hold for 30 seconds.

10. Cross Over Side lunge

glute med stretch

Instructions:

  • Assume the position as shown above.
  • Aim to feel a stretch on the outer hip.
  • Hold for 30 seconds.

11. 4 Point Kneel

4 point kneel glute stretch

Instructions:

  • Assume the 4 point kneel position.
  • Cross your knees.
  • Place a majority of your body weight onto the leg at the front.
  • Shift your hip towards the same side.
  • Hold for 30 seconds.

12. Partner Assisted Stretch

partner assisted gluteus medius stretch

Instructions:

  • Lie down on your side.
    • (The top side will be the side to be stretched.)
  • Your partner will push your pelvis towards your head as they push your knee down.
  • Make sure that the pelvis does not rotate.
  • Hold for 30 seconds.

13. Gluteus Medius Eccentric Strengthening

Strengthening in a lengthened position can help stretch out the Gluteus Medius!

For a complete list of strengthening exercises, see post: Gluteus Medius Exercises.

gluteus medius eccentric strengthening

Instructions:

  • Assume the side plank position.
  • Keep your anchor arm straight and knees in a bent position.
  • Slowly drop your hips towards the ground as far as possible.
  • Do not allow for your pelvis to twist throughout this exercise.
  • Repeat 20 times.

Why should you stretch the Gluteus medius?

A tight Gluteus Medius can lead to the following issues:

a) Lateral Pelvic Tilt

lateral pelvic tilt

A tight Gluteus Medius can pull the pelvis down on one side leading to uneven hips.

For more information: Lateral Pelvic Tilt.

b) Hip Bursitis

A tight Glute Medius may be involved with inflammation of the structures on the side of the hip.

For more information: Hip Bursitis.


Conclusion

  • To determine the best stretch for you: I strongly recommend to perform all of the different variations of Gluteus Medius stretches first.
  • Focus on the one that gives you the best stretch in the desired area.
  • Perform it as consistently as possible.

What to do next

1. Any questions?… (Leave me a comment down below.)

2. Come join me:

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3. Start doing the exercises!


Disclaimer: The content presented on this blog post is not medical advice and should not be treated as such. It is not intended to be used as a substitute for professional advice, diagnosis or treatment. Use of the content provided on this blog post is at your sole risk. For more informationMedical disclaimer.

8 thoughts on “13 Gluteus Medius Stretches for Tight Hips”

  1. Hello Mr. Mark … I know what I am about to say does not come to the topic, but I have been checking your other publications on topics such as “winged scapulae” “rotated spine”, etc … And currently I am suffering from a couple of these conditions that you talk about in those publications … I am 17 years old and I have both winged scapulae, the left one is higher (so I constantly have to lower it to place it in a better position, which makes my upper part thunder scapula and shoulder) … And my right scapula is much more rounded in a forward position than the right shoulder, which has an impingement in the supraspinatus … Additionally I have moderate scoliosis in C, which a specialist for The internet told me that it was left convex “(” and right concavity “)” …. And my left rib is more forward … I know I should go to a specialist, but I live in Venezuela and it’s a bit complicated get a good medi co specialized in your case and who does not want to just take your money, since most of them are very expensive … Not to mention that outside of that it is difficult to get one since most have left the country or are not working … So I ask you please, could you advise me based on images or videos so that I can at least have a diagnosis of my case and see what you can recommend? to heal 100%, but I consider myself a bit lost on what to do at this point … Greetings!

    Reply
  2. Hi Mark

    I’m incredibly time-poor but I want to do these exercises.

    What would be your top 3 to do of the above?

    Thank you so much!

    Reply
  3. Some of these I use to do all of the time. Some of the more complicated ones I probably couldn’t do even if I was not like I am now. Thanks for the information. I forgot a few of these that I use to do. A food reminder for me.

    Jeanna

    Reply

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