Deep Gluteal Pain Syndrome: Phase 3
Phase 3: Build Strength
Strong muscles protect the hip.
Research consistently shows that progressive resistance exercise improves pain, function and long-term outcomes.
Exercises may include:
Hip thrusts
Romanian deadlifts
Split squats
Lunges
Step-ups
Cable strengthening
Single-leg deadlifts
| Exercise | Reps | Sets | Times a week |
|---|---|---|---|
| Hip thrusts | 6–10 | 3–4 | 2–3 |
| Romanian deadlifts | 6–10 | 3–4 | 2–3 |
| Split squats | 8–10 per leg | 3 | 2–3 |
| Lunges | 8–10 per leg | 3 | 2–3 |
| Step-ups | 8–10 per leg | 3 | 2–3 |
| Cable strengthening | 10–15 | 3 | 2–3 |
| Single-leg deadlifts | 8–10 per leg | 3 | 2–3 |
Hip thrust
Dumbbell RDL
Dumbbell split squat
Weighted lunges
Step up (medium)
Hip flexion (cables)
Resistance is gradually increased as symptoms allow.
At Rebuild Physiotherapy, strength programmes are individually tailored to your goals—whether that’s walking comfortably, returning to work or competing in sport.
Progressive Loading
Our rehabilitation follows one simple principle:
Keep pain low while effort remains high.
The muscles become stronger by gradually increasing load over time—not by avoiding exercise altogether.