The glutes include three muscles: gluteus maximus, medius, and minimus. Each performs different functions. Tight glutes restrict hip flexion and rotation, creating compensations at the low back. Sitting compresses these muscles while simultaneously deactivating them. This routine addresses all three glute muscles through varied positions. The sequence progresses from general stretches to targeted work for specific muscles. Get your personalized glute routine: Start your 14-day free trial Gluteus Maximus Stretches The glute max is your largest hip muscle. These positions address it directly. JME 121 Sitting in your chair, grab onto one leg and pull it toward your chest for a gentle stretch. JME 133 Bring one ankle up to rest on your knee. As you sit in this cross-legged position, rotate your upper body toward the floor to feel a gentle stretch. Don't force your end range - do what works for you. Gluteus Medius Focus The glute medius stabilizes your pelvis during single-leg activities. These stretches target it specifically. JME 125 Holding onto a wall or your chair, extend one leg to the side. JME 125 Holding onto a wall or your chair, extend one leg to the side. Deep Hip Rotator Work Beneath the glutes lie the deep hip rotators. These muscles contribute to hip tightness and often refer pain. JME 114 Standing on one leg, place the foot of the other leg behind your knee. Then, rotate the elevated knee both forward and back. JME 134 One leg at a time, internally rotate your leg - either standing or sitting in your chair. Focus on the rotation - and do it controlled. Dynamic Glute Mobility Movement-based exercises prepare glutes for activity while improving blood flow. JME 128 Staying steady on one leg, follow the diagram for the path of your leg. Stay controlled with your movement and find your end range at every location. JME 144 For stability, hold onto your chair or desk with one hand. Follow the movement of your leg to the diagram very specifically. Ultimately, you are making a big circle with your knee. You want to be finding your end range of motion at each point. Be slow and controlled - this isn't a race. Find what works for your joints. Glute with Spine Integration Glute restrictions affect the low back. These exercises address both regions. JME 132 Rotate your upper body downward in a controlled manner - you want to be slow and gentle with this movement. JME 148 With your legs at shoulder-width apart, bend at your hips and rotate your upper body toward the floor. Find a gentle stretch in your hamstring and return to the standing position. Routine Guidelines Perform this routine daily if you sit more than 6 hours. Each exercise gets 30-45 second holds or 10-12 repetitions. The full sequence takes 10-12 minutes. Focus on relaxing into positions rather than forcing range. After sitting, glute stretches help reactivate these muscles. Brief stretches before walking or exercise improve glute function. Complete Hip Health Glute mobility is one component. Complete function requires strength, hip flexor balance, and core stability. simplmobility provides joint-specific programming for comprehensive hip health. Start Your Free Trial