Are You Making It Worse? Gluteal Tendinopathy Exercises to Avoid

If you’ve been dealing with stubborn hip pain that flares up after certain workouts, you’re not alone. Gluteal tendinopathy is sneaky—it can make you feel strong one day and completely sidelined the next. The problem? Many people unknowingly choose the wrong movements. These gluteal tendinopathy exercises to avoid could be the reason your progress feels stuck.

You might think you’re helping by pushing through discomfort or focusing on “activation,” but that pressure can actually make the tendon angrier. What your glutes need isn’t more intensity—it’s smarter movement.

Here’s what we’ll unpack together:

How your daily habits and workouts may be feeding the pain
The most common exercises that backfire during recovery
Better ways to load and strengthen your hip safely

You deserve to move without guessing what’s holding you back. Let’s break down the truth behind what’s really helping versus what’s quietly keeping you in pain.

3 Gluteal Tendinopathy Exercises to Avoid to Achieve Lasting Pain Relief (and 3 That Help with Painful Hip)

When you’re experiencing hip pain, it’s tempting to keep moving and hope it goes away. But if the ache lingers or sharpens after a workout, your gluteal tendons could be sending a warning.

Many people in active communities in Georgia—unknowingly perform gluteal tendinopathy exercises to avoid that increase tendon stress instead of building healthy tendons.

Let’s make sure you’re not one of them.

1. Avoid Prolonged Sitting and Leg-Crossing Positions

Long hours of sitting with your legs crossed or leaning into one hip during work or driving increases compressive load on the gluteus medius and minimus tendons. This posture irritates the greater trochanter, leading to greater trochanteric pain syndrome or hip bursitis.

Instead, try these quick shifts:

Stand and walk every 30–45 minutes.
Keep your knees apart when sitting.
Alternate sitting and standing positions to reduce tendon compression.

These small changes lower compressive forces and restore more pain free movement throughout your day.

2. Skip Deep Stretching of the Glutes and IT Band

When hip pain strikes, many people stretch harder.

Deep buttock stretches and band stretches may feel relieving at first, but they can increase compressive load on sensitive tendons near the greater trochanter. Over time, that tension worsens inflammation and delays healing. These are gluteal tendinopathy exercises to avoid.

Here’s what works better:

Use isometric exercises like gentle wall pushes or side-lying holds.
Focus on load management instead of complete rest.
Keep movements small and pain-free while maintaining muscle activation.

This approach lets you protect the gluteal muscles and improve tendon health safely.

At iCare PT, every session is one-on-one with a Doctor of Physical Therapy who listens, evaluates, and builds a plan tailored to your goals.

We believe you shouldn’t have to give up your workouts, sports, or active lifestyle because of hip pain—you just need the right plan.

Call us today at (404) 905-7342 to book your personalized assessment with iCare Physical Therapy & Wellness in Sandy Springs. Let’s get you moving pain-free and back to doing what you love.

3. Avoid Overloading with Squats and Stairs

Activities like climbing stairs, full hip adduction, or deep squats can worsen gluteal tendinopathy if the gluteus minimus or medius aren’t ready to handle the load.

These repetitive movements push the tendon into excessive compression against the hip bone, especially when done too soon or with poor mechanics. These are gluteal tendinopathy exercises to avoid.

Instead, choose strengthening exercises that build stability before power, such as:

Side planks for glute medius endurance.
Standing hip abduction with light resistance bands.
Controlled single-leg bridges to progressively load the tendon.

Each move strengthens deep gluteal muscles and promotes tendon strength without flaring up chronic hip pain.

3 Exercises That Help Heal and Strengthen Your Hip

When you’re managing gluteal tendinopathy, the goal is to reduce pain while rebuilding tolerance for your favorite activities—whether that’s running the Raleigh Rock ‘n’ Roll 10K or walking downtown with friends.

Try these safe, sports-PT-approved options:

Side-Lying Isometric Hip Abduction: Builds tension without movement to calm severe pain and begin treating gluteal tendinopathy.
Bridge with Resistance Band: Engages both gluteus maximus and minimus muscles, teaching them to share the load evenly.
Standing Step-Downs: Mimics real movement patterns, preparing your body for stairs and running while improving tendon strength.

As a sports physical therapist, I help active adults find the right exercise program to move confidently again. With proper load management, smart progressions, and attention to tendon compression, you can return to an active lifestyle without fear of relapse.

If your painful side hasn’t improved after a few weeks, or if trochanteric bursitis or hip bursitis symptoms persist, it’s time for a correct diagnosis and tailored plan. The right sports medicine approach can help you reclaim the strength and movement you’ve been missing.

Ready to Move Without Pain? Let’s Get You Back to What You Love

Rebuild Stronger, Smarter, and Pain-Free

If you’re experiencing hip pain that won’t quit, it’s time to change how you train. At iCare Physical Therapy & Wellness, we help you restore strength and control by addressing the why behind your hip discomfort. We’ll help you learn gluteal tendinopathy exercises to avoid and which ones will actually help you recover.

We look at how your gluteal tendons, lumbar spine, and daily movement patterns work together so we can reduce tendon stress and rebuild your hip stability for good.

You’ll perform strengthening exercises that protect your gluteus medius and minimus, improve tendon health, and support long-term recovery—not just short-term relief.

Move Confidently Again

Whether you’re running through Sandy Springs trails, training at your favorite gym, or just walking around your neighborhood without pain, our team helps you move with confidence again.

We teach you to manage gluteal tendinopathy through strategic load management, mobility restoration, and progressive hip abduction and core-stability work that keeps your hips strong and balanced.

Our sports-based approach helps you:

Rebuild tendon strength and flexibility safely
Reduce pain and irritation from daily movement or training
Prevent flare-ups caused by overuse or poor mechanics

Your Recovery Starts Here

At iCare, every session is one-on-one with a Doctor of Physical Therapy who listens, evaluates, and builds a plan tailored to your goals.

We believe you shouldn’t have to give up your workouts, sports, or active lifestyle because of hip pain—you just need the right plan, not gluteal tendinopathy exercises to avoid.

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