The simplest exercises to stretch legs, buttocks and relieve discomfort

Your glutes and legs are vital to any gym workout routine. Although these are two parts of the body forgotten by some training enthusiasts, others focus 100% on these areas, pushing them to the limit of demand and exposing themselves to possible injuries. Therefore, it is important to accompany the work of legs and buttocks with a good session elongation before and at the end of each exercise.

Stretching the buttocks and legs is usually underestimated by some people, and this causes butt stretching exercises to not be performed once the workout is finished. This could lead to contract any injuries in the area due to excessive effort.

Buttocks I’m one of the largest muscle groups in the body and are made up of: gluteus maximus, gluteus medius and gluteus minimus. The first is the one that does the most work with the movement of the legs and the push of the hip, while the other two work together to help the body lift the legs.

This muscle must be stretched with the same regularity as the others, since they are part of those that work practically 24 hours a day. Not stretching and training them too many times a week could lead to injuries and strains which have a knock-on effect with the rest of the body. At worst, it could cause the hamstrings become overactiveleading to low back pain, iliotibial band syndrome, and patellofemoral pain.

The portal dedicated to training and health “Women’s Health” explains that “if you train the lower part of the body and do exercises to increase the size of the buttocks At home, it is essential to properly stretch your buttocks.

“The buttocks are always used, they support the body when standing, maintain balance and they help you lift yourself off the ground, so when your glutes are strengthened through stretching, this has a positive impact on all the movements you perform,” he adds.

The best exercises to stretch your buttocks and legs

The site specializing in sports and health “Runner’s World” has published a list of “buttock and leg stretches to loosen sore muscles”: below, each of them:

• Glute bridge: Lie on your back, with your knees bent, feet flat on the floor and hands at your sides. You should lift your lower spine until your hips are fully raised. Press through your heels to lift your hips and round your chest toward your chin.
• Pigeon Pose: From downward dog position, bend your left leg and drop your knee to the left. Then, extend your right leg behind you. Press your right hip into the mat. Inhale, then exhale as you walk with your palms facing forward as comfortably as possible.
• Stacked knee glute stretch: Sit with your legs bent in front of you. He bends one leg, sliding the foot under the opposite knee towards the hip. Bend the other leg in the opposite direction, placing it on top of the first leg. Relax both legs and, if you can, bend your torso to increase the stretch.
• Stretching routine for the lower body and buttocks: Think about variations of squats, deadlifts, and lunges, which recruit many different muscles when performed correctly. Stretch your glutes, hamstrings, quads and back with this lower body stretching routine.