TARGET THE GLUTE MUSCLES WITH THESE 10 STRETCHES FOR BACK, KNEE AND HIP PAIN RELIEF

6. Glute Bridge

1. Start by laying on your back, knees bent at a 90-degree angle.
2. Keeping your heels on the floor, raise your hips until they are in a straight line with your shoulders and knees.
3. Hold the hips parallel to the ground for a two-second count, and then lower.
4. Repeat for 10-12 repetitions.



7. Deep Squat

1. Stand with your feet a little wider than shoulder-width apart, hips stacked over the knees, and knees over the ankles.
2. Roll your shoulders back and down, away from your ears. Your back shoulder be straight and not rounded.
3. Extend your arms out straight so that they are parallel with the ground, palms facing down.
4. Inhale, and bring your hips back as the knees begin to bend (as if you were sitting in a chair).
5. When your butt starts to stick out, make sure your chest and shoulders stay upright, and the back stays straight.
6. Work up to a squat so that your hips eventually sink below the knees (you may need to work up your flexibility to do so).
7. Engage your core, and with your bodyweight in the heels, come back into standing.
8. Do 15 repetitions, for a total of 3 sets.

8. Kettlebell Swings

1. Stand over the kettle bell with feet hip-width apart, chest up, shoulders back and down. Use a kettle bell that is a bit lighter to begin with, so that you can practice form first instead of sacrificing form for strength.
2. Squatting down, grip the kettle bell with palms facing you and thumbs wrapped loosely around the handle.
3. Stand tall, gripping the kettle bell. Keep your arms long and loose, retracting your shoulders blades and engaging your core.
4. Soften the knees, shift your bodyweight into your heels and lower your buttocks down toward the wall behind you.
5. Driving through your heels, explode through the hips to send that weight swinging upwards from your quads. Aim for chest height with arms extended. Your core will naturally contract, and so will your butt cheeks.
6. As the kettle bell descends, let the weight do the work as you ready your body for the next rep.
7. Repeat 10-15 times.



9. Hip Thrusts

1. Start with your shoulder blades against a bench, shallow table or couch (only if it is low enough to the ground), and have your arms spread across it for stability. If your shoulder do not reach the bench, table or couch, your may need to start with your butt a little bit off the floor.
2. Bend your knees to 90 degrees, and make sure your feet are flat on the floor.
3. Take a big breath in, and then blow all the air out, bracing your core.
4. Squeeze your glutes, lift up your hips, and hold for a second or two. Do not hyperextend your lower back at the top, and make sure your neck stays neutral as you lift yourself off the floor (don’t let your head drop back).
5. Repeat 10-12 times.

10. Lateral Band Walks

1. Place a band around both ankles, or around both knees. There should be enough tension that the band is tight when your feet are shoulder width apart.
2. To begin, take short steps forward, alternating your left and right foot.
3. After several steps, do the opposite, and walk backward to where you started. This is one repetition.
4. Do 15 repetitions for a total of 3 sets.