Loosen Up Your Hips FOR GOOD

Are your glutes tight, and not in the cool way?

Don’t worry. Let’s fix that! 

Tight glutes mean your hips and legs aren’t moving freely. The secret? Work your glutes in a lengthened position. 

Here’s how.

Why Your Glutes Are Tight

The gluteus maximus (your big butt muscle) performs the following actions:

• External Rotation
• Extension

To lengthen this muscle, we need to move in the opposite direction:

• Internal Rotation
• Flexion

To figure out how restricted you are (and the sequence you need to do), I’d start with this move:

Step 1: Test Your Glutes

First, check how tight your glutes are.

Do this move:

1. Grab onto something stable (a barbell, table, or door).
2. Place a foam roller, ball, or yoga block between your knees.
3. Keep your feet flat and your heels heavy.
4. Sit back like you’re lowering into a chair, letting your knees bend.

What should you feel?
If done right, your glutes and hamstrings will work in a lengthened position.

Breathing tip:
Take slow 5-count breaths in through your nose and soft 5-count breaths out through your mouth. This activates your pelvic floor and opens up your hips.

Hold for:
3 sets of 60 seconds.

Was It Too Hard or Too Easy?

Now, ask yourself:

• Too hard?
  • You felt your back, not your hips.
  • Couldn’t hold the position for 60 seconds.
• Too easy?
  • Glutes worked, but not enough to challenge you.
  • Could’ve held the move longer than 3 sets.

Too Hard? Start Here

1. Crime Scene Pose

• Lie on your stomach.
• Stretch one arm and leg out to the side.
• Use a pad under your lower rib cage.
• Lightly press your inner knee, elbow, and wrist into the ground.
• Breathe slowly: 5 counts in, 5 counts out.

Hold for:
3 sets of 60 seconds per side.

2. Swiss Ball Frog with Reach

• Lie on your back, feet together, knees apart.
• Rest a yoga ball between your knees.
• Gently press your knees into the ball.
• Keep your back flat.
• Reach your arms forward like holding a casserole dish.

Hold for:
3-4 sets of 60 seconds.

3. Box Squat

• Sit on the edge of a box or high chair.
• Turn your feet out slightly.
• Lower yourself slowly onto the box.
• Keep your back straight and arms out front.

Do:
3 sets of 10-12 reps.

Too Easy? Level Up

1. Ramp Toe Touch to Squat

• Elevate your heels on a ramp or plates.
• Touch your toes, then slowly squat down.
• Exhale and straighten your knees.

Do:
3 sets of 10 reps.

2. Split RDL to Single-Leg Squat

• Get into a split stance.
• Push your hips back, keeping knees soft.
• Squat down while staying hinged forward.

Do:
3 sets of 8-12 reps per side.

3. Bottoms-Up Split Squat Hold

• Start in a half-kneeling position with a stick for balance.
• Shift your weight onto your front leg.
• Press into your front heel and ball of the foot.

Hold for:
3-4 sets of 60 seconds per side.

Need More?

Ready to fix those tight glutes for good? Improve your hip mobility. It’s the ultimate game-changer. Check out this hip mobility guide for fast results.

Say goodbye to tight glutes and hello to smooth, pain-free movement!