Wall Prop Glute Stretch
By Will Lind
Images © Functional Running
I don’t think you can exaggerate the importance of glute development and maintenance. We could talk glutes until the cows run home, and I will if you let me. Don’t panic, we’ll keep this one short. Here’s the dot point summary:
- The term ‘glutes’ usually refers to either the gluteus maximus alone, or the whole group of the gluteus maximus, gluteus medius and gluteus minimus.
- In other words, it’s your bottom we’re talking about.
- Gluteus maximus is the major muscle group and are your main running power plant.
- The medius and minimus, among other roles, have the all important job of stability.
- Tight, weak or inactive glutes can result in injury mayhem, not the least hip, knee pain and lower back problems.
- You should be giving your glutes the A list celebrity treatment, working for strength, endurance, mobility, flexibility and activation from your hip/glute area.
This Wall Prop Glute Stretch is super easy:
- Find a friendly wall to help you out.
- Take your trail shoes off if you’re visiting your mum, she won’t appreciate tread marks on the wall.
- Scoot your bum about two feet from the wall.
- Keep your lower back on the floor for support.
- Rest one foot against the wall so your knee joint is at around 90 degrees.
- Bring your other foot across that bent knee.
- Chill for 1-3 minutes. Breath deep and actively relax (as in think and aim to relax the tightness).
- Change legs.