Body & Balance Studio
Posture scan

Glute Stretch

stretchpelvis

Content last reviewed: 2026-07-06

The posture scan does not measure thoracic kyphosis, lordosis, or flat-back posture directly. This exercise may still help mobility and strength that support overall alignment — it is wellness education, not a diagnosis.

Glute Stretch demonstration

How to do it

  1. Sit on the floor with one leg straight out in front; bend the other leg at the knee and cross it over the straight leg.
  2. Place the crossed foot flat on the floor and gently pull the bent knee toward the chest.
  3. Be sure to keep the glute being stretched flat on the floor and do not let it rise up.

Form cues

  • Keep your torso upright and shoulders level while performing this stretch to maximize effectiveness.

Dosage

  • Stretch each side for 20 to 30 seconds at least once per day.
  • Progress: Perform the Lunge With Knee Pull.
  • Regress: Use a countertop or bench to support the stretching leg.

Muscles worked

gluteus maximus — anatomical illustration
gluteus maximusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.
piriformis — anatomical illustration
piriformisAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Stretches: gluteus maximus, piriformis

Target muscles

Gluteus MaximusPiriformis

Helps with

Knee Valgus (Knock-Knee)
Posterior Neck Stretch (Chin Tuck, Supine)Shoulder Adductor / Lat Stretch (Supine Overhead Reach)Lateral Neck Flexor Stretch (Side Tilt)Neck Extensor Stretch (Seated/Supine Flatten Neck)Pectoralis Minor Stretch (Supine Assisted)One-Joint Hip Flexor Stretch (Supine, Knee to Chest)