The Minimalist Guide to Booty Stretches

By Blair Lindler

As a Physical Therapist Assistant, my education and passion about the body’s mechanics lends me to helping coach you better– whether you’re a fitness new-comer or a fitness lover.  One coaching tip that I give all my clients is this:


As important as it is to work your body and to build the better you, it is equally important that you take the time to STRETCH!! Stretching increases flexibility, improves circulation, improves balance & coordination, and even helps to alleviate lower back pain.

If you’re short on time but still want to get a great lower body stretch,

Here are my top 3 favorite stretches that will give you the best “booty stretch” for your days off….

Seated 4 Stretch

1.  The Seated 4 Stretch

For this stretch, keep one leg extended out straight, and fold the other leg so that the foot rests against the inner thigh.  Gently fold forward at the hips and aim to bring the chest toward the outstretched leg.  Hold for at least 15seconds, then switch sides.

Stretches: Gluteus (all 3 parts), Piriformis, Hamstrings, Calf

 Seated Spinal Twist

2.  The Seated Spinal Twist

Sit with your left leg extended out in front of you.  Cross the right leg over the left leg so that the foot sits flat on the floor.  Gently turn your torso to the right, bracing the left arm on top of the right knee and gently pull into the twist.  Hold for at least 15 seconds, then switch sides.

Stretches: Latissimus Dorsi, Gluteus (all 3 parts), Piriformis, and several other smaller muscles


3.  The Butterfly

Sit on the floor so that both of the soles of your feet are touching.  Allow your knees to fall as far down as comfortable.  Pull the heels of your feet in toward your torso.  Gently fold forward at your hips and think about bringing your chest toward the ground.  Hold for at least 15 seconds.

Stretches: Adductor muscles (aka inner thighs)

Minimalist Guide: Ease yourself into each stretch nice and slowly.  As you exhale, feel your body relaxing and sinking deeper into the stretch.  Hold each stretch for as long as you need to (a minimum of 15s) and complete the stretch circuit 2-3times as you need (more or less depending on you – listen to your body!).

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