General Fitness Health and Conditioning Stretching

Stretching for MMA, Part II-Glute Stretch

Hamstrings are a major area of injury for athletes. Healing this area quickly and/or preventing injury will keep you on the field. Previously I mentioned that utilizing a calf stretch first will help you to relax tissue so you can stretch your hamstrings. The next area to stretch is your glutes.

In my experience as a Stretch Therapist at Triangle Triggerpoint Therapy ( in Raleigh, NC, the area in the lower body that I see the most problems for people is the glutes. I think this is simply because it is not an area most people think about stretching. This can contribute to lower back pain and people “pulling” their hamstrings.

The glute stretch that will give you the best results is done from a supine position (lying on your back). Bend your knees and keep your feet flat on the floor for support. Move your stretching leg so that it stays at a 90 degree angle but rotate at your knee to bring your foot and knee close enough to grab with your hands. This is the start position.

Breathe out and use your inner thigh muscles and hip flexors to activate into the stretch while supporting and assisting with your hands. Keep your lower leg level and in the same position during the stretch and only move your upper leg. This will isolate your glutes. Hold the stretch for 1 to 2 seconds and release.

Follow the technique illustrated on the Youtube video to perform 3 to 10 repetitions per set and stretch both sides equally. Repeat sets as needed.

This stretch and a lot more will be covered in my book, Focusing Martial Arts Power, 2nd Edition, which I am working on now. Thanks and look for part III, Bent Knee Hamstring Stretch.


By David V Nelson

Martial Artist, Veteran of the U.S. Army, Pharmacist, Actor, Writer, Producer, Author and Fitness Enthusiast.