Powerful Stretch for Glute Pain

Try This Stretch to Relieve Glute Pain and Tight Hips

If you've been dealing with nagging glute pain — especially deep in the back of your hip — this wall-based stretch might be exactly what your body’s been begging for.

It’s simple. No equipment, no fancy yoga moves. Just you, a wall, and a few minutes of intention.

What Causes Glute Pain?

That deep ache or tightness in your glutes can stem from a lot of things — prolonged sitting, poor posture, overtraining, or even just a lack of variety in your movement routine. When the muscles around your hips and pelvis get stiff, your glutes often take the hit.

This kind of pain can feel sharp or dull, and it often radiates from your butt into your lower back or outer hip. That’s your body saying, "Hey, can we move differently please?"

The Stretch That Helps

In the video above, I walk you through a safe, scalable stretch that helps target the deep glute muscles — especially the piriformis — and opens up space in the back of your hips.

All you’ll need is a wall. You’ll lie on your back, cross one ankle over your opposite knee, and use either your muscles or a strap to gently pull the leg toward your chest.

You’ll know you’re doing it right when you feel the stretch deep in your glute — not in your back. Don’t force it. This isn’t about pushing through pain. It’s about waking things up and giving your hips permission to move.

Tips for Getting the Most Out of It

– Adjust your distance from the wall. Closer is more intense, farther is easier.
– Use a strap or towel if your flexibility is limited.
– Keep your tailbone relaxed. A little lift is okay, but don’t crank on your lower back.
– Breathe. Seriously. Breathe into the tightness.

When to Use This Stretch

– After sitting for long periods
– Before or after lower-body workouts
– At the end of your day when your hips feel locked up
– Any time you feel glute tension creeping in

This isn’t a one-and-done fix — but done regularly, it can seriously improve your hip mobility and reduce chronic glute pain.

Want More Help with Hip Pain?

If you’re tired of guessing your way through hip stretches and hoping something works, check out the full Healthy Hips program. It’s built to help you understand your hips, fix what’s stuck, and get back to living pain-free.

👉 Learn more about the Healthy Hips program here