Hold for 20 to 30 seconds, then switch legs. Related: It’s main job is extension, but it also aids in lateral rotation: walking, sprinting, climbing stairs, ice skating – that’s all the gluteus maximus. A gluteus maximus strain, or glute strain, can come from lifting too much with squats or even deadlifts. These exercises can be considered a warm-up or dynamic stretching to get your glutes ready for some loaded exercises. It is also needed to perform many athletic activities. A gluteus maximus injury can cause not only pain in the buttocks, but pain in the back, hip, legs, and knees as well. Building strong glute muscles is important as it helps with balance and injury prevention. Before we dive into the glute stretches, you should know that the gluteal muscles are comprised into two different groups – Superficial and deep. Gluteus Maximus Stretches. The cycle of stretching for relief is just that, a cycle. Find relief with these glute stretches that help to open up tight hips as well. Naturally, it often suffers a pull or strain. The gluteus maximus, gluteus medius, and gluteus minimus are the three muscles that make up the glutes. Try these four exercises like glute bridges and step-ups. 6. This helps the muscle regain its original length. Stacked Knee (Cow Face) Glute Stretch. 5 Gluteus Maximus Exercises To Activate And Prepare Your Butt. You will feel a deep stretch in the glute of your left leg, plus an opening of your hip flexor in your right leg. Stretches lengthen the muscle and ease the tension. Exercises start in non-weight bearing positions such as lying on your back or kneeling. Slide your left foot under your right leg until it’s next to your right hip. Its function is to extend, flex, abduct, adduct and rotate your hip joints and the legs. The Gluteus Maximus is involved in a number of physical activities that are performed every day. Begin sitting on the floor, legs bent in front of you. Besides adding some bands for the side to side crabs, you don’t need to add any resistance. The gluteus maximus is the largest muscle of the gluteal complex, which also includes the gluteus medius and minimus, tensor fascia latae and the deep hip rotators beneath the gluteal complex. The Superficial layer consists of: Gluteus Maximus Meaning- you stretch your piriformis, you get a little relief for a short while, the pain comes back, you want to stretch again. They support lower body movements, such as walking, sitting, and standing. The gluteus maximus originates from the hip bone, and tailbone, and connects to the femur (thigh bone) and iliotibial (IT) band. Pair with this glute foam roller massage to further open up tight glutes. In order to properly recover from a gluteus maximus injury, you need to focus on both strengthening and stretching exercises, like the ones mentioned above. 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