Glute Stretches for Seniors: Outer Hips and Low Back

Gentle glute stretches for seniors and tight outer hips. Follow short video demos with figure-four and twist variations to ease the glutes and support the lower back.

12 guided stretches
10 routines
~1 min sessions
No equipment needed

Start guided stretching See the stretches

Tight glutes can pull on the hips and lower back. These glute stretches use a supported figure four and gentle rotations to create space without stressing the knee, so sitting, walking, and standing feel easier. A seated or reclined version keeps it accessible if the floor feels far away.

Video demo

Sit-to-Stand

Stretches

Best glutes stretches

Sit-to-Stand

Sit tall on the front of a sturdy chair, lean forward, and stand up slowly. Lower back down with control.

Seated Figure Four

Cross one ankle over the opposite thigh and hinge forward with a long spine.

Knees to Chest

Hug both knees in and breathe into the low back without forcing the range.

Supine Twist

Let both knees fall to one side while the opposite shoulder stays heavy.

Pigeon Variation

Set up a comfortable pigeon shape or use a reclined figure four if your hips prefer it.

Seated Spinal Twist

Sit tall, cross one leg if comfortable, and rotate gently from the ribs.

90/90 Hip Switch

Sit in a 90/90 shape and rotate both knees side to side with control.

90/90 Forward Fold

Fold over the front shin from a 90/90 position while keeping the spine long.

Shin Box Lift

Sit in a shin box position and lift the hips slightly, then lower with control.

Glute Bridge Hold

Press feet into the floor and lift hips until the front of the hips opens.

Seated Knee Hug

Sit tall, clasp under one knee, and draw it gently toward your chest. Hold, then switch legs.

0:30wall or chair

Standing Side Leg Lift

Stand tall holding a wall or chair back, and lift one leg out to the side with the toes facing forward. Lower with control and repeat, then switch.

Routines

Guided routines that include this area

Desk Reset

A short mobility break for neck, wrists, chest, and hips after long sitting sessions.

Full Body Flexibility

A balanced routine for hamstrings, hips, shoulders, calves, and the upper back.

Lower Back Relief

Comfortable floor stretches that reduce stiffness around the hips, glutes, and low back.

Runner Recovery

Post-run mobility for calves, hip flexors, quads, hamstrings, and glutes.

Hip Opener Flow

A deeper hip routine for glutes, adductors, hip flexors, and rotation.

Chair Morning Wake-Up

A gentle seated wake-up for the spine, shoulders, and circulation — all from a sturdy chair.

FAQ

How do you loosen tight glutes?

A seated or reclined figure-four stretch and a gentle supine twist are simple, effective ways to release the glutes and outer hips.

What glute stretch is easiest on the knees?

Seated figure four, with the ankle resting on the opposite thigh, is usually gentler on the knees than a deep pigeon position.

Can glute stretches help lower-back stiffness?

They can, especially when paired with gentle low-back positions and slow, relaxed breathing.

Can I do a glute stretch in a chair?

Yes. Seated figure four works well in a sturdy chair, which is ideal for seniors who prefer not to get down on the floor.