15 Minute At-Home Glutes & Core Workout

That 15-minute at-home glutes & core workout is fantastic for building strength, but I've found that pairing it with a good stretching routine makes all the difference, especially for my lower back! After a solid session of fire hydrants, glute bridges, and donkey kicks, your muscles will thank you for a little cool down. I used to struggle with a tight lower back, but incorporating these simple stretches has really helped me. They're perfect to do right after your workout or even just on their own whenever you need some relief. Here are my go-to lower back and glute stretches that you can easily do at home: 1. Figure-Four Stretch (Piriformis Stretch) This is a lifesaver for glute and hip tension, which often radiates to the lower back. How I do it: Lie on your back with knees bent and feet flat on the floor. Cross your right ankle over your left knee, forming a "figure four" shape. Gently bring your left knee towards your chest, holding onto your left thigh or shin. You'll feel a deep stretch in your right glute. Hold for 30 seconds, then switch sides. I usually do 2-3 reps per side. 2. Kneeling Hip Flexor Stretch Tight hip flexors can pull on your pelvis and cause lower back pain. This stretch helps to release that tension. How I do it: Kneel on one knee (I usually place a pillow under it for comfort) and place your other foot flat on the floor in front of you, creating a 90-degree angle. Gently press your hips forward until you feel a stretch in the front of your hip and thigh of the kneeling leg. Keep your core engaged. Hold for 30 seconds and repeat on the other side. 3. Cat-Cow Stretch This one is amazing for spinal mobility and gently easing lower back stiffness. How I do it: Start on all fours, hands directly under your shoulders and knees under your hips. As you inhale, drop your belly towards the mat, arch your back, and lift your gaze (Cow pose). As you exhale, round your spine towards the ceiling, tuck your chin to your chest, and pull your belly button in (Cat pose). I flow through these movements for about 10-15 breaths, synchronizing with my breathing. 4. Child's Pose A super calming and restorative pose that gently stretches the lower back. How I do it: Kneel on the floor, bringing your big toes to touch and spreading your knees wide. Sink your hips back towards your heels and extend your arms forward, resting your forehead on the mat. I just breathe deeply here, feeling my lower back release. I usually hold this for a minute or two. 5. Seated Spinal Twist This helps to increase spinal flexibility and can relieve tension in the lower back. How I do it: Sit tall with both legs extended. Bend your right knee and place your right foot outside your left knee. You can keep your left leg extended or bend it so your left heel is near your right hip. Place your right hand behind you for support, and hug your right knee with your left arm (or place your elbow outside your knee). Gently twist your torso to the right, looking over your right shoulder. Hold for 30 seconds and repeat on the other side. Remember, consistency is key! Adding these stretches to your routine, especially after your 15-minute glutes & core workout, can make a huge difference in how your lower back feels. Stay hydrated and listen to your body!