Focus area
Hips & Glutes
The glutes and the muscles around your hips. A full day of sitting, squats, deadlifts or hill climbs leave them sore — a tight pull deep in the seat when you stand up and walk, or hips that grind and stick.
Supine Figure-4
Seated Figure-4
Pigeon Pose
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More stretches for this area
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Why this area gets sore
A few muscles in this area are especially prone to tightening up and aching. Match your symptoms below to figure out which one is talking to you.
Gluteus maximus
The main buttock muscle, weakened by prolonged sitting
Piriformis
A deep rotator under the gluteals that turns the hip outward. After long sitting it leaves a deep, tight ache in the buttock that sometimes refers down the back of the thigh.
Hip flexors
The muscles at the front of your hips that lift your legs. They stay shortened after all-day sitting — the front of your hips feels tight when you stand — and heavy leg drives leave them sore, sometimes dragging the lower back along.
See a doctor if any of these apply
Stretching helps everyday muscle soreness. If any of the following sounds like you, it may be more than tired muscles — donât push through:
- Pain radiating from your arm or leg down into your fingers or toes, or with numbness and weakness
- The soreness started after a fall, impact or other injury, or the area is visibly swollen
- It hasnât improved after a week, or it wakes you up at night
- It comes with fever, chest tightness, dizziness, or loss of bladder or bowel control
- The pain is severe enough to stop normal movement, or you canât bear any force on it