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Glute strengthening for piriformis syndrome rehab – Back Pain Bootcamp Workout

glute strengthening routine that includes piriformis stabilization with a resistance loop band

Hey guys!

Happy New year to all of you! 2018 is here, and I sincerely hope you took the time to reflect back on 2017, and also to set some new goals for yourself. If you are unsure how to properly set goals in your life in general, check out this blog post where I show you the right way to do it, so you can set yourself up for success.


Today I want to share with you one of my glute strengthening, Back Pain Bootcamp workouts, where I demonstrate some great exercises that will target the glute muscles, and help you stabilize your pelvis. The most important thing you can do for yourself when experiencing piriformis pain is to stabilize your hips. I love doing this by activating the big glute muscles that are dormant most of the time (due to our sedentary lifestyle).

How to Properly Strengthen the Glute Muscles

I love using a Resistance Loop Band to not only create resistance but to also ensure I’m activating the right muscles. It helps me stay focused on the muscle (that should be working), rather than just doing the exercise for the sake of doing the exercise if you know what I mean.

PS: don’t forget to check out the back pain bootcamp if you enjoyed this routine. The bootcamp is the only fitness program designed for back pain warriors, by a back pain trainer 🙂

Glute Strengthening Workout for Piriformis Syndrome Rehab

Glute Strengthening Workout Breakdown

  • Standing Leg Raises: 10 Reps on each side.
  • Lying leg raises (inner thigh): 10 Reps on each side.
  • Clams: 10 reps on each side. Make sure you’re not rotating your pelvis here.
  • Clam to leg raise combo: 10 Reps on each side

Movement is very crucial to your recovery. Without it, muscles are only gonna get weaker and less ‘functional’. So do commit to at least 10 minutes of movement a day if you can. If you are looking for more information on healing piriformis syndrome, check out the following articles:

How to heal from piriformis syndrome pain

Quickly FIX pelvic pain (the one exercise no one is using)

Piriformis Syndrome dos and don’ts – my list on how I fixed my low back (Free Checklist)

Oh, and also check out these free resources:


I hope you enjoy this routine my friend and leave me a comment below with your experience strengthening the glutes, and if the loop band made a difference in your routines.


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  • Renie says:

    I have just started your exercises. I have found that doing this for a week that my pain has increased, the shooting pain down to the calf. Should I continue?

    • Coach Sofia says:

      Hi Renie,
      No, you should never push through something if it’s triggered the pain. I’d highly suggest going back to something more mild and fewer exercises. This routine is part of the Bootcamp but it’s not the first one. I have members begin with easier routines first to build up their strength before this one. And you can find something similar in my last blog post here: https://coachsofiafitness.com/piriformis-and-glutes-strengthening-exercises/ and also try to work on some deep core strengthening as well. You should always work the glutes with the core.

  • Liz says:

    Hi, just using Egoscue book you recommended and after 2 weeks I am better but getting an audible click on foot circles one side, any suggestions? No pain just leaving that lower leg tired.

    • Coach Sofia says:

      Hey Liz!
      I wouldn’t worry about joint clicking if there is no pain. Healthy joins click when they’re more mobile. Again as long as they’re no pain I wouldn’t worry too much about it. You can take a break from that one exercise and just focus on the hip ones for a while and come back to it and see if it’s still clicking.

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