Couch to 5K
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Can anyone recommend stretches for the buttock region ;-)

I seem to be struggling with all kinds of niggling injuries at the moment and I'm not sure what I'm doing wrong. I've just had a six day rest, followed by an eight day rest and in desperation have taken myself back from week 7 to week 3 to try to build myself up again gradually.

I am trying to stretch carefully as part of my warm down, but after tonight's run my buttocks have really stiffened up. I don't seem to be able to stretch the top end of my hamstrings thoroughly enough.

Can anyone suggest a stretch which will reach this top areas?

4 Replies

Yep; this

but pulling your knee towards your body more than the guy is doing in the video, and holding it for longer than 10 seconds. It looks weird, but when you crack it, you'll feel it working!


I do a stretch that's similar to the one above. Lie on your back and pull your knees up toward your chest, place your left ankle on the right knee (almost as if sitting cross-legged) then pull the right knee towards you--you should feel the stretch in your left (crossed) glute. Hold for 10 seconds, switch legs. I do this 2 or 3 times for each leg and it seems to help and it gets easier after a few times.


thanks for the suggestions - will definitely try them out on my next run :-)


An oldie but goodie.... Sit on floor with legs crossed ( not quite lotus position)and rock from left to right.

It sounds a bit yuk, almost like you're popping bubble wrap lol but it really helps to relieve tension and tight muscles !


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