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.
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.
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.
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.
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.
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.