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Gluteal Tendonitis Exercises

author image Kevin Rail
I am very genuine and magnetic on camera, and have made numerous videos on my own for clients and other organizations that I'm affiliated with. I also have a degree in Sport Management, and multiple certifications to back up my validity. I've also been featured in three different exercise infomercials and had a speaking role in a National Lampoons movie.
Gluteal Tendonitis Exercises
Perform exercises from home for your glutes. Photo Credit Comstock/Stockbyte/Getty Images

The gluteal muscles consist of the gluteus maximus, medius and minimus. These muscles are attached to the large femur bone by way of strong cords of tissue called tendons. Tendonitis is a condition that characterized by irritation and inflammation of a tendon, according to the website Mayo Clinic.com. When this takes place in the glute area, it is called gluteal tendonitis. Pain, tenderness and even slight swelling can result from this condition. Exercises are used along with conventional medicine to help treat these symptoms.


The femur joins the pelvis to form the hip in the body. Exercises are used to stretch and strengthen the muscles in this area. They are performed in a way that avoids increasing pain or symptoms of gluteal tendonitis.


The iliotibial band is a muscle that runs down the side of the hip and the piriformis is a deep muscle located near the glutes. These muscles, along with the glutes are the main focus with the exercises. Cross-legged stretches, "IT" band stretches and hip abduction are examples. A cross-legged stretch targets all of these areas at once and it is performed from a face-up position on your back. Start out with both knees bent and your feet flat on the floor. Gently lift your right leg and place your ankle across your left thigh. Raise your left foot off the floor and grasp the back of your left thigh. Pull in slightly until you feel a stretch in your left hip area. Hold for 20 to 30 seconds, slowly release and switch sides. You can just do your injured side, but it is good to maintain flexibility on both sides of the body.

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Yoga is a form of exercise that strengthens and lengthens muscles by holding the body in a "pose." A one-legged king pigeon pose stretches the hips and it is performed on the floor. Start out in an all fours position and gently move your left leg forward. As you do this, bend your knee and place the outside of your shin flat on the floor perpendicular to your body. Extend your right leg behind your body and flatten out the top of your foot on the floor. Keep your shoulders broad, look straight ahead and place your hands on the floor. Slowly lower your butt down as far as possible and hold for 20 to 30 seconds. Release and repeat on your other side.

Time Frame

To achieve the best results from your gluteal tendonitis exercises, you need to do enough work and exercise on a regular schedule. Aim for three or four sets of each exercise, and workout every other day.


Gluteal tendonitis is commonly caused from continual forceful contractions of the muscles around the hip. This takes place in several different sports, such as soccer. To prevent gluteal tendonitis, spend 5 minutes doing dynamic stretches before your activities. Dynamic stretches are performed in motion and they get your muscles and connective tissue ready for movement patterns. Leg swings, lateral and rear lunges, alternating toe touches, forward bends and side bends are examples.

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