Glute Pain And How To Stretch It Away

Glute Pain And How To Stretch It Away

Just like any athletic activity, cycling requires a certain amount of pain tolerance. But, it's important to know the difference between soreness and aching due to normal or extreme exertion.

Also, you need to know the pain that signals the injury as well.

When you feel pain in your glutes, it's best to stay alerted for signs that might need medical attention.

Ignoring or neglecting this pain will negatively affect your performance and cycling speed. By the end of this article, you'll learn how to prevent glute pain and improve your effectiveness while cycling.

What Are Glutes?

Glutes are short for the gluteal muscles, also known as the posterior thigh muscles. The gluteal muscles contain four important parts:

  • Gluteus minimus
  • Gluteus medius
  • Gluteus maximus
  • Tensor fasciae latae
Gluteal anatomy

As you might've guessed, the gluteus maximus is the largest pair of glutes in your body. It's the largest and most visible part of your butt cheek. Your gluteus maximus is your main hip extensor, which gives you more power once you pedal downward.

By the end of a cycling workout, your glutes are the most directly affected.

Stretches To Prevent Glute Pain

Follow these steps and get rid of glute pain.

Step 1: Start by doing a hamstring stretch. Begin in a standing position with your hands and feet shoulder-length apart.

Woman stretching on a floor

Place your hands behind your head and relax your legs. After that, you'll want to bend your knees and start bending forward until your thighs and stomach connects.

You then want to keep your knees straight until you feel a stretch slowly.

Keep the neck relaxed, with your arms and head placed on the floor.

Hold the pose for up to 20-30 seconds and repeat as many times as needed.

Step 2: Use a stability ball and begin to do leg curls. This ensures that your hamstrings and thighs are properly stretched. Lay down on the floor with the ankles resting on the ball. When placing one foot off the ball, use your other leg to pull the stability ball towards you.

After completing one set, return to your starting position and switch your legs. You'll want to do at least ten repetitions per leg.

Step 3: Practice doing suitcase deadlifts.

Begin my placing your arms to the side, and your feet on a lifting stance.

With a dumbbell in both hands, adjust your hips backward and slightly bend your knees.

Lower your dumbbells until your torso begins to bend.

Keep your body close to the ground. if you want the most out of this stretch.

Woman doing double suitcase deadlift

Complete at least ten repetitions then rest.

Extra Tips

Having prolonged gluteal muscle pain is the sign of a more severe injury. Don't perform exercises that can lead to pain. Speak to a physician if you can't relieve the aches through stretching and rest.


When your glutes are in pain, don't ignore it! It could be a sign of an even bigger problem. To prevent this, don't over exert yourself while cycling. In addition, you'll want to stretch before riding to prepare your muscles for the workout. Basically, being a responsible rider and doing proper stretches will stop further glute pain.

This post was last updated on September 21st, 2018 at 02:30 pm

About the Author Max Shumpert

Over the last few years, I’ve taken my love of the outdoors, hiking, skiing, trekking and exploring to the next level by starting this site. I started a bike shop in Denver, CO, and have seen amazing growth over the last few years. Getting paid to do what I love has been a dream come true for me. That’s also what led me to start In my shop, I spend a large amount of time helping people find the perfect bike for them and the style of biking they’re going to be doing. It only made sense that I expanded my reach and got online, making it possible for me to help people all over the world. If biking and staying fit is your priority, too, you’ve come to the right place.

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