Deep Gluteal Pain Syndrome: Phase 2
Phase 2: Restore Control
Once pain settles, attention shifts towards improving movement quality.
Exercises now include:
Balance
Double and Single-leg control
Hip hinge patterns
Squats
Step-ups
Pelvic control
Rotational control
| Exercise | Reps | Sets | Times a week |
|---|---|---|---|
| Y – Balance | 5–8 reaches per direction | 3 | 3–4 |
| Box squat | 10–15 | 3 | 3–4 |
| Step up | 10–12 per leg | 3 | 3–4 |
| Supported lunge | 10–12 per leg | 3 | 3–4 |
| Rack KB deadlift | 8–12 | 3 | 3–4 |
| KB RDL | 10–12 | 3 | 3–4 |
| Cross over step up | 8–10 per leg | 3 | 3–4 |
| Curtsie lunge | 8–10 per leg | 3 | 3–4 |
Y – Balance
Standing on one leg, reach the other foot out in three directions without losing balance or letting the standing knee collapse inwards. Tests and trains single-leg control in every direction.
Box squat
Sit back to a box or bench, touch lightly and stand up. The box sets a consistent depth, so you can build confidence loading the hip without going deeper than is comfortable.
Step up
Drive through the leading leg to step onto the box, then lower slowly back down. Keep the pelvis level rather than letting it drop to one side.
Supported lunge
Hold a rail or frame for balance and lower the back knee towards the floor. The support removes the balance demand so you can focus on control through the hip.
Rack KB deadlift
A deadlift from an elevated start position, which shortens the range and reduces the demand on the hip and hamstring. Raise or lower the rack height to change the difficulty.
KB RDL
Push the hips backwards with a soft knee, lowering the kettlebell close to the legs, then drive the hips forward to stand. Trains the hinge pattern that underpins most later strength work.
Cross over step up
Step across the body onto the box rather than straight ahead. The crossing action loads the hip in rotation, which is closer to the demands of turning and changing direction.
Curtsie lunge
Step behind and across the body as you lower, which loads the hip sideways and rotationally instead of straight forwards. Keep the working knee tracking over the foot.