If you’ve been searching for the best exercises for gluteal tendinopathy, you’re probably looking for a way to reduce your hip pain and return to walking, running or exercising comfortably.
As an Accredited Exercise Physiologist, I regularly treat people with gluteal tendinopathy, also known as glute med tendinopathy or greater trochanteric pain syndrome (GTPS), through our Hip Physiotherapy and Exercise Physiology teams. I work with everyone from older adults and office workers to recreational athletes and active individuals.
One of the biggest misconceptions I see is that people believe they simply have “tight glutes” when, in reality, the problem is often a tendon that has lost its ability to tolerate load.
The good news is that the right gluteal tendinopathy rehabilitation exercises can significantly reduce pain and restore function.
What Is Gluteal Tendinopathy?
Gluteal tendinopathy is an overload injury affecting the tendons of the gluteus medius and gluteus minimus, which attach to the outside of the hip. According to healthdirect Australia, GTPS is more common in females aged over 40, and while it’s sometimes still called trochanteric bursitis, this is actually a different condition.
Common symptoms include:
- Pain on the outside of the hip
- Pain when lying on the affected side
- Pain climbing stairs
- Pain during walking or running
- Tenderness over the greater trochanter
- Pain standing on one leg
Many people search for exercises for outer hip pain, but it’s important to understand the source of the pain before beginning treatment. If you’re unsure what’s driving your symptoms, our Hip & Knee Injuries team can help pinpoint the cause first.
Why Strengthening Works Better Than Stretching
A common mistake is treating gluteal tendinopathy like a tight muscle. Although the muscles may feel tight, aggressive stretching often increases compression through the tendon and can worsen symptoms.
Instead, research supports progressive strengthening exercises for gluteal tendinopathy, allowing the tendon to gradually rebuild its capacity to tolerate load. This aligns with guidance from Better Health Channel, a Victorian Government resource, which notes that total rest or immobilisation can actually make tendon problems worse, and that a gradual return to normal activity supports recovery.
Common Mistakes That Slow Recovery
Avoid these common mistakes if you want faster recovery from gluteal tendinopathy:
- Resting completely until pain disappears
- Stretching painful glute muscles
- Assuming pain always means damage
- Crossing your legs frequently
- Sleeping directly on the painful side
- Increasing walking or running too quickly
- Ignoring poor movement patterns
The Best Exercises for Gluteal Tendinopathy
1. Glute Bridges
One of the best early-stage gluteal tendinopathy exercises, glute bridges activate the gluteal muscles while minimising stress on the irritated tendon.
Benefits include:
- Improved hip extension strength
- Better glute activation
- Easy progression from double-leg to single-leg variations
2. Side-Lying Hip Abduction Isometric Holds
This is one of my favourite glute med tendinopathy exercises because it allows the tendon to be loaded without excessive movement. Initially, these are prescribed without resistance, focusing on muscular fatigue rather than pain.
3. Supported Shallow Squats
Supported squats help patients gradually increase tendon loading while maintaining good movement quality. Using a TRX or stable support makes this exercise suitable for many people recovering from hip tendon pain.
4. Step-Up and Overs
These are excellent functional exercises during gluteal tendinopathy rehabilitation. Step-ups can assist in improving:
- Hip stability
- Pelvic control
- Walking mechanics
- Stair climbing ability
- Single-leg strength
5. Hamstring Curls
Strong hamstrings support the entire posterior chain and help improve hip function while reducing unnecessary stress on the gluteal tendon. These kinds of progressive strengthening exercises form the basis of our Advanced Rehabilitation & Injury Management programs.
Real Patient Success Story
One of my patients, an active 83-year-old woman, developed severe pain on the outside of her hip while walking. Previously she comfortably walked 5 km each day, but her pain became so severe she had to stop after only 500 metres.
Instead of complete rest, we temporarily reduced her walking distance and introduced progressive strengthening using:
- Glute bridges
- Side-lying hip abduction holds
- TRX-supported squats
- Pilates reformer exercises
We avoided painful stretching and temporarily removed heavy leg press exercises. Within just three weeks, she had returned to walking 2 to 3 km with minimal pain and could comfortably lie on the affected side again. Keeping older adults confidently mobile like this is also central to our Falls Prevention program.
How I Measure Progress
Successful rehabilitation isn’t just about reducing pain. In clinic, we assess:
- Walking distance
- Stair tolerance
- Side-lying tolerance
- Single-leg balance
- Single-leg squat quality
- Hip strength using VALD force testing
We look at the objective testing to ensure the tendon is becoming stronger, not simply less painful. This kind of objective assessment is a key part of our Musculoskeletal Screening service.
When Should You See an Exercise Physiologist?
You should seek professional advice if:
- Hip pain has lasted longer than six weeks
- Pain wakes you at night
- Walking is becoming increasingly difficult
- Previous treatment hasn’t worked
- Symptoms keep returning
An individualised rehabilitation program is often the fastest way to improve tendon capacity and return to normal activities, whether that’s returning to sport through our Sports Specific Rehabilitation and Strength and Conditioning program or simply getting back to daily walking.
Key Takeaways
- Gluteal tendinopathy is usually a tendon-loading problem, not simply “tight glutes.”
- Progressive strengthening is more effective than prolonged rest.
- The best exercises for gluteal tendinopathy include glute bridges, side-lying hip abduction isometrics, supported squats, step-ups and hamstring curls.
- Improving movement quality is just as important as improving strength.
- The goal isn’t to eliminate pain before exercising, it’s to gradually improve your tendon’s ability to tolerate load.
If you’re struggling with persistent lateral hip pain, an Accredited Exercise Physiologist can develop an individualised gluteal tendinopathy rehabilitation program to help you return to the activities you enjoy safely and confidently. You can book an appointment online with our Central Coast team.
