The Best Hip Stretch | Glute Grinder
The Glute Grinder uses a ball to release tight glutes and restore hip and low back mobility after hours of sitting - one of my go-to drills for desk workers.
How to Complete the Glute Grinder
It's all in the hips.
Your glute muscles take a beating all day long – in fact that they get sat on for an average of 13hrs a DAY in North America making them TIGHT, TIGHT, TIGHT! Because of this, we tend to lose mobility in our pelvis, hips, and low back making us susceptible to injury. To help gain movement in our glutes, use this exercise to get in there and unglue them from your sit bones so that you can Move Like You Mean It. Get ready to complete the best glute stretch, the glute grinder!
Exercise Lay on your back with your knees bent, and place your too of choice under your mobilizing glute (remember: you can control the amount of pressure on the ball by taking more weight on and off). Press your bum into the ball and rotate the hip OUT to the side – i.e. moving the knee closer to the ground – and return back to the start position.
Time
Do this for 2 minutes through the day. Move the ball throughout different areas of your glute during this time where you feel the tension.
Mitch is a Toronto-based physiotherapist specializing in desk worker health, ergonomics, and manual therapy. Learn more about Mitch →