Glute and Hips Open Stretch
The glute and hips open stretch is a seated bodyweight exercise targeting the glutes and adductors through a forward-leaning butterfly position. It opens the hip joint and improves inner thigh and glute flexibility, commonly used in warm-up or cooldown routines.
How to do it
- Sit on the floor and bring the soles of your feet together in a butterfly position.
- Lean forward from the hips, lowering your chest toward your feet.
- Place your hands on your feet or the floor to assist the stretch.
- Hold for 20–30 seconds, feeling the stretch in the glutes and inner thighs.
- Return to upright and repeat as desired.
Form cues
- Sit tall before initiating the fold
- Hinge from your hips, not your lower back
- Pull your chest forward rather than rounding downward
- Breathe deeply to relax the inner thighs
Breathing: Inhale deeply to lengthen your spine, and exhale slowly as you lean forward into the stretch.
Common mistakes
- Rounding the lower back significantly, which reduces the stretch in the targeted hip and glute areas.
- Pulling too aggressively on the feet, which can strain the ankle and knee joints.
- Holding your breath, which creates body tension and fights the relaxation needed for an effective stretch.
Muscles worked
Primary: glutes. Secondary: adductors, hip flexors.
Suggested sets & reps
Get fitter
2-3 holds x 30 seconds, rest 30 s
Lose weight
2-3 holds x 30 seconds, rest 30 s
Build muscle
2-3 holds x 30-45 seconds, rest 30 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp pain in your knees or lower back, ease off or stop immediately.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should my knees touch the floor?
Not necessarily. Your flexibility limits this, and forcing your knees down can cause joint strain. Let them naturally lower over time.
Where should I feel this stretch?
You should feel a gentle pull along your inner thighs and around your glutes or outer hips.
Can I do this stretch every day?
Yes, gentle daily stretching is generally safe and helps maintain hip mobility over time.