If you’re dealing with a deep, aching pain in your glute that worsens with prolonged sitting or during deep squats, you might be experiencing Piriformis Syndrome. This condition involves irritation or tightness in the piriformis muscle, a small muscle located deep in the glutes, which can cause discomfort and even radiating pain.
The following exercise can help relieve this "pain in the butt" by actively stretching and strengthening the piriformis muscle.
Signs You Might Have Piriformis Syndrome
Pain in the center of your glute, especially after sitting for long periods.
Discomfort that worsens during deep squats.
A persistent, dull ache in the buttocks that doesn’t go away with typical stretching.
Loaded Piriformis Stretch
This drill is more than just a passive stretch—it engages the muscles to both stretch and strengthen the area.
How to Perform the Exercise:
Setup:
Place a bench in front of you.
Cross one leg in front of you, resting the outside of your ankle on the bench.
Movement:
Hinge forward slightly at the hips.
Slowly sink down into a stretch until you feel a stretch in your glute.
Actively lift yourself back up using the muscles in your front leg.
Why It Works:
Unlike a passive piriformis stretch, this movement requires active engagement of the glute muscles, helping to strengthen and release tightness.
The controlled lowering and lifting create a loaded stretch, improving flexibility and resilience.
Reps and Sets:
Perform 2–3 sets of 8–10 controlled reps on each side.
Move slowly and with control to maximize the stretch and activation.
Additional Tips for Relief
Warm-Up First: Perform light cardio or dynamic movements to prepare your hips and glutes before stretching.
Consistency Matters: Add this stretch to your routine 3–4 times per week for lasting relief.
Modify Squats: If squatting deep increases discomfort, limit range of motion or switch to box squats temporarily.
When to Seek Professional Help
If your glute pain continues despite consistent stretching and mobility work, please consult a physical therapist for a personalized assessment.