Suffering from gluteal pain? Whether it’s from prolonged sitting, overuse, or piriformis syndrome, these 7 physiotherapist-approved exercises can help reduce pain, release muscle tension, and strengthen your glutes safely at home.
In this video from Mobile Physio (To Keep You Mobile, Powerful, and Flexible), you’ll learn:
✔️ Piriformis Stretch ✔️ Knee-to-Chest Stretch ✔️ Hamstring Stretch (Supine) ✔️ Glute Bridge ✔️ Clamshell Exercise ✔️ Prone Hip Extension ✔️ Standing March ✔️ Foam Rolling for Glutes
🔄 Do these exercises daily or every alternate day for effective results. 💡 Ideal for beginners, office workers, and anyone experiencing hip or glute discomfort.
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00:00Welcome to Mobile Physio, where we help you stay mobile, powerful, and flexible, if you're dealing with gluteal pain, whether from overuse, injury, or sitting too long, this video is for you, today, I'll show you 7 physiotherapist approved exercises to relieve glute pain and strengthen the muscles safely.
00:17Let's start with the piriformis stretch. Lie on your back, cross one ankle over the opposite knee, and gently pull the leg toward your chest, this targets the piriformis muscle, a common source of deep gluteal pain. Hold for 20-30 seconds each side. Repeat 2-3 times, knee-to-chest stretch, this is a gentle stretch for the lower back and glutes. Pull one knee toward your chest while lying on your back.
00:43It helps release tension in the gluteal muscles. Hold for 30 seconds, 2-3 rounds per leg.
00:52Glut bridge, time to activate those glutes, lie down, knees bent, feet hip-width apart. Lift your hips while squeezing your glutes, then slowly lower. Avoid arching your back, do 10-15 reps, 2-3 sets.
01:09Clamshell, lie on your side, knees bent, feet together.
01:13Open your top knee while keeping your feet together, then close, this strengthens the gluteus medius, essential for hip stability.
01:2212-15 reps each side.
01:25Prone hip extension, lie face down with one leg straight.
01:30Slowly lift it off the ground, squeezing your glutes, then lower, a safe and effective way to activate the gluteus maximus without overloading your spine.
01:3810-12 reps per leg.
01:42Hamstring stretch in supine, now let's stretch the hamstrings.
01:45Tight hamstrings often contribute to glute pain, lie on your back, loop a towel or band around your foot, and straighten the leg upward.
01:53Hold for 20-30 seconds per leg, 2-3 sets.
01:58Standing march, this simple dynamic movement activates the glutes and hip flexors.
02:03March in place while standing tall.
02:04Use ankle weights for progression.
02:08March for 30 seconds x 3 rounds.
02:11Try these exercises daily or every other day to relieve pain and strengthen your glutes.
02:16If your pain persists, consult a physiotherapist for a tailored plan.
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