Published October 14, 2026 · Updated November 1, 2026 · Protocol Archive Editorial
Gluteal tendinopathy exercises: a stage-by-stage home program
Talk to your doctor first. General education, not medical advice.This content is general education, not medical advice, diagnosis or treatment. Get approval from your physician or another qualified healthcare provider before starting any exercise program, especially if you have a medical condition, a recent injury or surgery, are pregnant, or take medication. Stop and seek medical advice if an exercise causes pain, dizziness, chest discomfort or shortness of breath. You choose to exercise at your own risk. Read the full medical disclaimer.
Gluteal tendinopathy is a common cause of pain on the outside of the hip, which can spread down the outer thigh. It falls under the umbrella term greater trochanteric pain syndrome (GTPS), which also includes what used to be called trochanteric bursitis. The tendons are often the main source of pain, and inflammation is usually not the main problem.
It is most common in women aged about 40 to 60. Weak hip muscles, a sudden increase in walking or running, a fall onto the hip, or extra body weight can overload the tendons. Pain is often worse lying on the affected side, on stairs, standing on one leg, and getting up from low chairs.
Tendons respond to the right amount of load. Exercise that gradually builds strength, combined with avoiding positions that squeeze the tendons against the bone, is the main treatment.
Stage 1: Calm the tendon
Reduce compression of the tendons and start gentle, low-load muscle work.
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Bridge Pose for Glute Activation
Lift only through a comfortable range and do not fully straighten your hips. Avoid lower back discomfort.
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Endurance Exercise: Walking
Avoid hills, keep stairs to a minimum and do not overstride. Check how your hip feels that night and the next day.
Typical dose: Start with about 10 minutes on flat ground, building up gradually1
- Gentle holds are often used first: for example, lying on your back with a belt around your lower thighs, ease your knees apart just enough to take up the slack and hold 10–20 sec, 5 times.1
- Keep exercise pain at or below 4–5 out of 10, and any extra discomfort should settle within 30 minutes.1
- Sleep on your back with a pillow under your knees, or on your good side with a thick pillow between your knees.1,3
- Stand with your weight spread evenly on both feet instead of hanging on one hip.1,2,3
Stage 2: Build strength
Build buttock and outer hip strength for walking, stairs and getting up from chairs.
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Chair Rise Strength Exercise
Keep your knees pointing straight ahead. Use a chair that is not too low.
Typical dose: 10 reps, taking 3–4 sec down and 3–4 sec up1
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Standing Hip Abduction
Hold a chair, keep your trunk upright and do not let the leg swing across in front of you. Your physical therapist may have you do this lying on your side, with the leg slightly behind your body; leaflets use the same dose for that version.
Typical dose: 3 sets of 8–10, counting 3 up and 3 down2
-
Lateral Band Walk
Keep the band under tension and step back only to hip width, not feet together.
Want this as a checklist? Turn these exercises into a printable home program with videos and daily check-offs. Adjust the list and doses with your clinician.
Printable handout (PDF, 2 pages). Every exercise on this page with a usual starting amount, boxes for your clinician to write your plan, a pain guide and a 6-week tracker.
Download PDF A4 size Large printEn español: PDF · A4
Watch the exercises
Every exercise above links to its own page with a video and step-by-step instructions. Here are two to start with.
What to expect
These are what published guidance usually says. Your own recovery may be faster or slower.
| Question | What sources say |
|---|---|
| Typical recovery | It often takes 6–12 months of rehab for symptoms to settle, and flare-ups are common during this time.3 |
| When to progress | Build up gradually as pain improves, keeping exercise pain at 4–5 out of 10 or less and settling within 30 minutes.1 |
| During a flare-up | Keep exercising but reduce repetitions for a few sessions, avoid long rests, and return to normal activities gradually over several weeks.1 |
| Why patience matters | Managing outer hip pain takes time, and keeping up with exercises and activity advice is essential.2 |
What to avoid or change for now
- Crossing your legs or ankles when sitting or standing.
- Lying on the painful side.
- Hanging your weight on one hip when standing, and standing on one leg for tasks like putting on socks.
- Low chairs, and sitting with knees together and feet apart.
- Stretching the buttock and the side of the leg, which can squeeze the irritated tendons.
When to get help
- Pins and needles or numbness along with the hip pain. See your doctor or physical therapist.1
- Severe hip pain after a fall or injury, or being unable to walk or put weight on your leg. Call 911 or go to the emergency department.4
- Severe hip pain that started suddenly without a fall or injury. Get urgent medical advice the same day.4
- A hip that is swollen and feels hot, or hip pain with a fever or feeling generally unwell (possible infection). Get urgent medical advice the same day.4
- Hip stiffness lasting more than 30 minutes after waking, or pain that is getting worse or affecting your sleep.4
For a medical emergency, call 911 (US and Canada), 999 (UK), 000 (Australia) or 112.
Next steps
Related guides: Hip impingement (FAI), Groin strain, Hamstring strain, or see all conditions.
Need a physical therapist? How to find one in the US or UK, including direct access and checking registration.
More exercises: browse the free exercise library, every one with a video.
Frequently asked questions
Should I stretch my outer hip or IT band?
Avoid stretching the buttock and the side of the leg. These stretches can squeeze the irritated tendons against the bone.
Can I sleep on my side with gluteal tendinopathy?
Avoid lying on the painful side. Lie on your back with a pillow under your knees, or on your good side with a thick pillow between your knees.
Is this the same as trochanteric bursitis?
Trochanteric bursitis and gluteal tendinopathy both fall under greater trochanteric pain syndrome. The tendons are often the main source of pain, although the bursa can be irritated too.
How long does gluteal tendinopathy take to get better?
It often takes 6 to 12 months of rehab, and flare-ups along the way are common.
Is walking good or bad for lateral hip pain?
Walking on flat ground is encouraged. Start with about 10 minutes, avoid hills and long strides, and build up gradually.
Sources
- Royal Devon University Healthcare NHS FT: Greater trochanteric pain syndrome (GTPS)
- Royal Berkshire NHS Foundation Trust: Greater trochanteric pain syndrome
- NHS Fife: Greater trochanteric pain syndrome
- NHS: Hip pain in adults
Last checked October 2026. Found something out of date? Email hello@protocolarchive.com.
This guide summarizes published hospital, health-service and professional-body advice listed under Sources. It is general information, not medical advice, and does not replace an assessment by your own clinician, whose plan may differ for good reasons. Stop an exercise and get advice if it causes sharp or worsening pain. Protocol Archive is independent and is not affiliated with the NHS, AAOS or any hospital or video publisher named on this page.
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