0 In Blog/ Strengthening Exercises

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.


You Might Also Like

No Comments

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Increase more than 700% of Email Subscribers!
Dolor aliquet augue augue sit magnis, magna aenean aenean et! Et tempor, facilisis cursus turpis tempor odio. Diam lorem auctor sit, a a? Lundium placerat mus massa nunc habitasse, arcu, etiam pulvinar.
  • Goblinus globalus fantumo tubus dia
  • Scelerisque cursus dignissim lopatico
  • Montes vutario lacus quis preambul den
  • Leftomato denitro oculus softam lorum
  • Spiratio dodenus christmas gulleria tix
  • Dualo fitemus lacus quis preambul pat
  • Montes vutario lacus quis digit turtulis
  We hate spam and never share your details.
Increase more than 500% of Email Subscribers!
Your Information will never be shared with any third party.
Download your guide now!
Sign up now!
2016 (C) All rights reserved.
10 SIMPLE steps to a leaner you! Grab my free e-book.
Grab my free fat loss e-book!
60 BODYWEIGHT exercises you can do ANYWHERE!
I did the work for you!
Simply download this sheet, print it as a PDF or copy the workouts. Easy!
Get the exercise spreadsheet in your inbox!
Please enter your name and email below
  We hate spam too and will never share your details.
Access the Fit Library
Join over hundreds others, and get access to my free library of guides, e-books, planners, exercises, and much more. I created this library to help you have an efficient Fit and healthy lifestyle.
Not seeing results? You probably have been missing out on these 14 proven techniques to break through all your plateaus.
Get this free resource in your inbox now + private coaching emails from me to guide you in your healing journey.
Download the e-book
Get this bundle of FREE lower back pain resources + private coaching emails in your inbox every week!
Get your free guide!
How to properly set goals with the sweet-spot technique - Download The Workbook
Subscribe to Sofia's newsletter, and receive monthly coaching emails + a free bundle of back pain tips and tools.
Welcome to the Back Pain Warriors community :)
Please check your inbox for an e-mail from 'coach sofia'. Your Back Pain Resources have been sent to you!
PS: check your spam folder if you can't find it!