7 glute stretches for better mobility and less pain
Popular Science
by Jordan BurchetteFebruary 14, 2026
AI-Generated Deep Dive Summary
Glute mobility is a critical yet often overlooked aspect of overall health and movement functionality. Tight glutes can lead to pain, tension, and an increased risk of injury, as they restrict the hips' full range of motion—a vital joint for everyday activities like walking, bending, and standing. Dr. Jen Fraboni, a physical therapist and co-host of *The Optimal Body Podcast*, emphasizes that our glutes, composed of three key muscles (gluteus maximus, medius, and minimus), require varied movement to maintain strength, flexibility, and proper biomechanics.
Poor movement habits and prolonged sitting are major contributors to glute tightness. Most people move within a limited range of forward-and-backward motion (sagittal plane), neglecting side-to-side and rotational movements that keep the hips mobile. Additionally, repetitive activities like running or cycling without adequate recovery can overuse the glutes, leading to inflammation and protective tightening. Poor posture and body awareness further compound the issue, as many individuals bend from the knees or back instead of engaging their hips properly.
Stress also plays a role in glute tension, as it triggers a sympathetic nervous system response that often manifests as muscle clenching. Dr. Jen highlights the importance of mindful movement, proper exercise form, and stress management to avoid chronic hip tightness. By incorporating diverse glute-strengthening exercises and stretches, individuals can improve their mobility, reduce pain, and enhance overall physical performance.
From a scientific perspective, understanding glute function and its impact on movement is essential for maintaining long-term health. Proper glute activation not only supports hip health but also prevents compensatory patterns in other areas of the body that can lead to injury. By addressing the root causes of glute tightness—such as insufficient movement variety, overuse, poor posture, and stress—readers can achieve better mobility, reduce discomfort, and optimize their physical performance for a healthier, more active lifestyle.
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Originally published on Popular Science on 2/14/2026