stretches Butt pain Cross training

Buttock Strengthening exercises.

buttock strengthening 101

Butt strengthening exercises are one of the most important things you can do to recover from or prevent a running related injury.

Buttock pain – piriformis syndrome

Piriformis syndrome is a pain – in the buttock! Your piriformis is a muscle that runs from your lower spine to the top of your thigh bone. Its job is to help rotate the hip and turn legs outwards. If it becomes tight – then you can get buttock pain. 

Buttock strengthening exercises 

Below we have posted three safe exercises that most runners can perform even when their knee is painful (do not perform these if it hurts your knee). These are exercises that you can perform on a daily basis and are arranged from easiest to most difficult. Start with 10 reps and progress to 30 or more.

Buttock strengthening Lift


Lift your butt trying to make a straight line from your ankle to shoulder.

If you don’t have a ball, use a seat or the edge of the bed.

repeat 10 – 30 times


Butt Lift / Ball Roll


Simultaneously lift your butt and roll the ball toward your butt.


Buttock Lift March

Hold your butt up while alternately lifting your legs. Again, if you don’t have a ball it’s not a problem – use the edge of a bed or chair.