Glutes: Figure Four
This stretch targets the piriformis, which technically isn't part of the muscle group known as the glutes, but it's in the area and it gets tight.
- Lie on your back with both legs in the air. Place your left ankle on your right thigh, just above your knee. See the shape of the number four? It is there, just upside down.
- Clasp your hands around your left thigh, and slowly pull your thigh toward your chest. You should feel a stretch on the outside of your left hip. Hold for 20 to 30 seconds, then repeat on the other side.