Exercises For Pain In Gluteus Maximus

Performing stretching and strengthening exercises may help treat pain in your gluteus maximus muscle -- the largest of the three gluteal muscles in your buttocks -- regardless of the cause of the pain, which may include conditions such as fibromyalgia or sciatica, or injuries such as a deep bruise or muscle strain. Consult with your doctor, however, before starting a rehabilitation program to determine the appropriate course of action for your particular circumstances.

Knee-to-Chest Stretch

The gluteus maximus facilitates hip-extension ranges of motion, along with the hamstrings, so flexing your hip joint by performing the knee-to-chest exercise lengthens and stretches the muscle, potentially relieving any pain you may feel. There are two variations of the stretch. Either lie on your back or stand with your back against a wall, and pull the knee of your affected leg toward your chest as far as possible. Hold the stretch for 10 to 30 seconds, then repeat with your opposite leg to promote muscular balance.

Seated Buttocks Stretch

The gluteus maximus also helps the other gluteal muscles abduct your hip joint -- moving your upper leg sideways, away from the center of your body. The seated buttocks stretch targets the gluteus maximus by placing your injured hip in a position of maximal adduction, the opposite range of motion. Sit upright with your legs extended on the floor in front of your torso, and then flex the knee of your injured leg and cross your foot over your opposite leg. Hug the outside of your leg and pull it closer to your body to initiate the stretch. Hold for 10 to 30 seconds. Repeat the exercise with your uninjured leg.

Glute Bridge

The glute bridge is an isometric-strengthening exercise, requiring the gluteus maximus to contract continually for a specific period of time to hold your hips in an extended position. This type of exercise is especially appropriate if moving through hip extension and flexion ranges of motion causes you pain. To perform the glute bridge exercise, lie on your back with your knees flexed and feet on the floor at hip width. Squeeze your buttocks and extend your hips into the air, creating a straight line between your torso and upper legs. Hold this position for at least 10 seconds, then relax. You can add a stretching element to the exercise by drawing one knee at a time toward your chest while your hips are elevated.

Sumo Deadlifts

Performing sumo deadlifts strengthens the gluteus maximus through hip extension and flexion ranges of motion. The muscle contracts to cause the hip extension phase of the exercise and to control the speed of movement during the flexion phase. Perform the exercise using only your body weight for resistance until your pain is under control, and then add lifting a barbell. Stand with your feet much wider apart than shoulder-width and your toes angled outward. Flex your hips and knees, keeping your back straight, and lower your hands between your legs. Grasp the bar at shoulder width with your left palm facing forward and right palm facing backward, or vice-versa. Extend your hips and knees powerfully to stand back up, lifting the bar in front of your thighs, then continue moving up and down while holding the bar.