This pose deeply stretches the outer hip and glutes. Start in a plank position and bring one knee forward toward the same-side wrist, extending the opposite leg straight back. Lower your hips toward the floor and feel the stretch in the glute of the bent leg.
This seated pose targets the hips and glutes. Stack one knee directly over the other, bringing the feet to the sides of the hips. This pose can be done sitting on a block or with a strap to assist in reaching the hands behind the back.
This pose stretches the hip flexors and glutes. From a low lunge position, lower the forearms to the ground inside the front leg, allowing the back leg to extend back with the toes pointing. This intensifies the stretch in the front leg's hip and glute.
Lie on your back with knees bent. Cross one ankle over the opposite knee, creating a figure-four shape. Thread your hands through the opening and clasp the back of the thigh, pulling the legs gently toward your chest.
Lie on your back, bend your knees, and grab the outer edges of your feet. Open your knees wider than your torso and draw them toward the armpits, creating a stretch in the glutes.
Lie on your back, cross one ankle over the opposite knee, and gently press the knee away from you. You can hold the back of the thigh or the shin of the bent leg.
This pose targets the glutes and strengthens the lower back. Lie on your back, bend your knees, and lift your hips toward the ceiling. Squeeze your glutes at the top of the movement.
From a high plank, step one foot forward between your hands. Lower your hips toward the floor, feeling a stretch in the hip flexors and glutes. You can keep the back knee lifted or lowered for variations.