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Gluteal Tendinitis Exercises

by
author image Aubrey Bailey
Aubrey Bailey has been writing health-related articles since 2009. Her articles have appeared in ADVANCE for Physical Therapy & Rehab Medicine. She holds a Bachelor of Science in physical therapy and Bachelor of Arts in psychology from the University at Buffalo, as well as a post-professional Doctor of Physical Therapy from Utica College. Dr. Bailey is also a certified hand therapist.
Gluteal Tendinitis Exercises
Gluteal Tendinitis Exercises Photo Credit: undrey/iStock/GettyImages

Gluteal tendinitis can literally be a pain in the butt. This condition also causes pain on the outside of the hip where the gluteal muscles attach to the thigh bone. Exercises for gluteal tendinitis focus on gently stretching and progressively strengthening the gluteal muscles. All exercises should be done without pain.

Read more: The Advantages of Strong Glutes

Stretch until you feel a strong pull, but no pain.
Stretch until you feel a strong pull, but no pain. Photo Credit: ViktorCap/iStock/GettyImages

Knee to Chest Stretch

The knee to chest exercise stretches your gluteal muscles. You should feel a strong pulling sensation, but don't stretch to the point of pain.

How-To: Lie on your back on a firm surface. Bend your right knee and bring it up toward your chest. Use your hands to pull your knee closer until you feel a stretch along your right buttock. Hold for 20 to 30 seconds and repeat three times on each leg.

Use a wall as resistance for isometric exercises.
Use a wall as resistance for isometric exercises. Photo Credit: undrey/iStock/GettyImages

Isometrics

Isometric exercises tighten your gluteal muscles without actually moving your leg.

How-To: Lie on the floor next to a wall with your knees bent and feet on the floor. Slide toward the wall until your right leg is resting against the wall. Press your knee against the wall and hold for 2 to 3 seconds, then relax. Repeat 10 times on each leg, working up to three sets in a row.

Single Leg Stance

Single leg stance also works your gluteal muscles isometrically, but in a standing position.

How-To: Stand on the weak leg. Slowly bend the opposite knee, lifting your foot off the ground. Hold this position as long as possible, working up to 30 seconds at a time. Focus on squeezing the gluteal muscles in your buttock of the weak leg to keep your pelvis level.

Make leg lifts more difficult by adding ankle weights.
Make leg lifts more difficult by adding ankle weights. Photo Credit: Sinenkiy/iStock/GettyImages

Leg Lifts

Side leg lifts strengthen the muscles affected by gluteal tendinitis.

How-To: Lie on your left side on a firm surface with your legs stacked on top of each other. Keeping your toes pointed forward, lift your right leg up toward the ceiling as high as possible. Do not allow your hips to rotate. Hold this position for 2 to 3 seconds, then slowly lower back down. Perform 10 repetitions on each leg, working up to three sets.

Exercise bands are available in a variety of resistances.
Exercise bands are available in a variety of resistances. Photo Credit: Wavebreakmedia/iStock/GettyImages

Lateral Band Walks

Lateral band walks use resistance bands to strengthen your gluteal muscles, especially the outer glutes.

How-To: Loop the resistance band around your legs, just above your knees. Bend your knees slightly and push them apart. Maintain this tension on the band throughout this exercise. Take small sideways steps with your toes pointed forward. Repeat in both directions.

Banded Squats

Squats target the gluteal muscles. Banded squats use the same starting position as lateral band walks.

How-To: Keeping your knees pressed out against the resistance of the band, push your butt back as if you are going to sit in a chair. Bend forward at your hips, slowly bend your knees and lower down until your thighs are parallel to the ground. Hold for 2 to 3 seconds, then quickly stand back up. Perform 10 times.

Read more: Exercises to Target Each Section of the Glutes

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