2 In Back Pain/ Blog/ Glute Exercises

4 Glute Medius Strengthening Exercises (Piriformis Relief)

Hi guys!

Today I have for you another low impact workout to target and fix glute medius & piriformis weakness. We will be using a resistance loop band to add resistance, and engage the muscles better. A resistance band around your thighs will have your legs push against it, which helps maintain a proper form during each exercise. For example, you’re less likely to have you knees cave in when you have a band around your thighs as you squat down.


If you don’t have a resistance band, you can totally do this low impact workout with just your body weight. Make sure you stay focused on keeping your glutes and abs tight to ensure you are targeting the right muscles.


If you’re interested in getting a loop band, there are the ones I recommend (amazon affiliate link). They usually come in 3-5 resistance levels, and you want to use the one that provide enough resistance without over-loading your legs.



Fix glute medius & piriformis weakness – a 5 minute resistance band workout


  1. Side squats – Left/Right: 8 – 10 reps
  2. Start Plank – Out and in: Amrap*
  3. Bridge: 8 – 10 reps
  4. leg raise rotations – Left/Right: 8-10 reps

*As many reps as possible, without sacrificing proper form.

That’s it for today 🙂 I hope you give this short workout a go. I have a long week of packing (as I need to finish moving before the end of this month), so I’m definitely going to be sticking to shorter workouts, and lots of recovery time in the evenings.  I will be back on the blog next week with another 5 minutes low impact workout. If you like this style of video posts, let me know in the comment below!

For more workouts like these, and a program tailored for back pain, and piriformis syndrome, check out the back pain bootcamp!


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  • Heather says:

    Great video! I can imagine this would “toughen” me up quickly! Safe to say the band can be found almost anywhere for purchase? I’ll look at amazon…Thanks for the visual…loving your videos! Be well.

    • Coach Sofia says:

      Hi Heather 🙂
      Thank you very much! Yes it’s a great glute/core quick workout 🙂 The band is not “required” but it definitely adds a nice burn, and yes I got a pack of 5 of them from amazon for like 10 bucks 🙂 I believe you can find them at any store that sells fitness stuff! Thanks a lot for sharing your feedback, I’ll be making more of these 🙂

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