Exercises for Squat Mobility  – Glute Stretch

“There are over 25 muscles that cross the hip, so why does everyone stretch the muscle (hamstrings) that’s the most irritated? Your hamstrings will ‘release’ through hip traction and stretching the glutes, hip flexors and other surrounding muscles. Once you “open up” the surrounding muscles, it becomes much easier to stretch the hamstrings (with much less pain and irritation).” – Joe DeFranco

This quote was taken from a blog post by renown strength coach Joe DeFranco who hosted a Stretch-to-Win® workshop at his gym.

He explains that the Stretch-to-Win® concept of the ‘Great-8’ Stretch Matrix provides a solid framework for releasing the hips and shoulders from core-to-extremity.

Tom Myers has put forth a useful concept in his article, “Fans of the Hip Joint”. He explains that there are three fans that surround the hip: the trochanter fan (glutes/external-rotators), the ramic fan (adductors), and the inguinal fan (pectineus, psoas, iliacus).

“These muscles are further arranged in a series of triangular fans, which interconnect and counterbalance each other. It is simple once you see it: understand these fans and you understand how to balance the hip joint.”

Stretching the glutes (and external-rotators) addresses the trochanter fan and paves way for better hip flexibility and integrated movement.

Below is a progression from the glutes to external rotators (full blog here). By elevating the foot, the hip is put into external rotation, deepening the stretch.

Note that the back leg is bent at a ninety-degree angle for the glute stretch. This position which I call “Mission-Control” is a great position to target the glutes, QL, hip-flexors, lats, and quads.

Here is a video of “Mission-Control” and the Core-Four lower.

Having the back leg bent has a couple advantages over the ‘pigeon pose‘ in yoga. In the pigeon pose the back leg is straightened which also targets the hip flexor on the side opposite the glute. This is a difficult position for someone who is inflexible to get into and also requires an active effort to properly position the front leg to protect the knee.

By using the 90/90 position, you can avoid the torsion of the hips and relax into the stretch better than a pigeon pose if you are not an advanced yogi or yogini.

The other advantage of stretching the glutes in this way is using gravity for the stretch. You can lengthen the spine in this position and gradually lower to the floor, instead of struggling to get into a figure-four position glute stretch (laying on your back).

Stretch your glutes and external-rotators on each side (noting which side is tighter) and retest your squat depth and your ability to keep your knees-out.

-Kevin Kula, “The Flexibility Coach” – Creator of FlexibilityRx™

Tags: figure four stretch, glute stretch, hip flexibility, hips below parallel, knees out, pigeon pose, squat depth, squatrx, tight hamstrings, tight hips