Everything You Need to Know About a Gluteal Strain

What is a Gluteal Strain?

A gluteal strain is when one of the glute muscles in your buttocks gets overstretched or torn. It usually happens during sudden movements, like sprinting, jumping, or changing direction quickly. The injury can range from a mild muscle pull to a more severe tear.

An analogy…

Imagine the glute muscle like an elastic band. If you stretch it too far or too quickly, it can tear or snap, that’s what happens during a gluteal strain.

What are other names that a gluteal strain can be called?

Gluteal Tear, Buttock Strain, Torn Gluteal Muscle

What causes a gluteal strain?

The gluteal group includes gluteus maximus, medius, and minimus, which are responsible for hip movement and stabilising the pelvis. A strain usually happens when the muscle is overloaded, especially during sudden or forceful actions. This can lead to small tears in the muscle fibres, causing pain and inflammation.

What are the signs and symptoms of a gluteal strain?

Pain in the buttock, especially during movement or sitting
Sudden sharp pain at the time of injury
Swelling or bruising around the glute area
Tenderness to touch over the affected muscle
Difficulty walking, climbing stairs, or bending forward

What tests are used to diagnose on a gluteal strain?

Palpation: Checking for tenderness, swelling, or a gap in the muscle

Range of motion tests: Assessing hip movement and pain during activity

Strength testing: Comparing glute muscle strength side to side

How long does a gluteal strain take to heal?

Grade 1 (mild) strains may heal in 1 to 2 weeks. Grade 2 (moderate) strains often take 3 to 6 weeks. Grade 3 (severe) strains with major tearing can take 8 to 12 weeks or more, especially if rehabilitation is delayed.

How does a gluteal strain happen?

Sudden explosive movements
Overstretching the muscle, especially during kicking or lunging
Inadequate warm-up or tight muscles
Weak gluteal or core muscles that can’t stabilise the pelvis
Previous hamstring or hip injuries
Overtraining without enough recovery

What treatment can help a gluteal strain?

Rest and avoiding painful movements during early stages
Ice in the first 48–72 hours to reduce swelling and pain
Compression and elevation if swelling is present
Manual therapy (massage, dry needling, or soft tissue release)
Gradual stretching and strengthening exercises as pain settles
Progressive return to sport or activity, guided by a practitioner

What exercises or stretches can I do for a gluteal strain?

Gentle glute stretches
Isometric glute activation
Glute bridges and clamshells
Side-lying leg lifts and step-ups
Balance and stability drills

What products can help with a gluteal strain?

Single leg knee hug in supine

Lie on your back with both legs straight.
Bring one knee in towards your chest, using your arms on your shin to help with the movement.
At the point where you feel a stretch, hold this position.

Isometric glutes in supine

Lie on your back with your legs straight.
Clench your buttocks together and hold this position.
Relax and then repeat.

Hamstring stretch in stand

Place the foot of your affected leg onto a chair or step.
Keep your knee straight and foot pointing ahead.
Keeping your back straight, tip forwards from your hips, pushing your buttocks out behind you until you feel a stretch down the back of your thigh.
Hold this position.

Alternating prone hip extension with straight leg – with deep abdominal and pelvic floor activation

Lie down on a mat flat on your front.
Place your hands under your hip bones so that you can feel the muscles in your abdomen.
Tighten your pelvic floor muscle whilst pulling your belly button in towards your spine.
You should feel your abdomen lift away from the floor a little.
Holding this position, tighten your buttock muscle and lift one leg up from the floor.
Ensure this leg remains straight.
You should continue to tense the muscles in your pelvic floor and tummy while you lift, and then lower your leg.
Move your leg at a steady pace.
Once your leg returns to the floor, relax all of your muscles, and then begin the movement again lifting your other leg.

4 point kneeling – resisted hip extension to abduction

Tie a resistance band around your legs, just above your knees.
Start on your hands and knees with your hands under your shoulders and knees under your hips.
Begin arching your back by pushing your tail bone out, making a dish with your spine.
Then, round your back by tucking your tail bone in.
Find the mid-position then keep your back straight by gently tightening your pelvic floor and deep abdominal muscles, pulling your belly button in towards your spine.
Leading with your heel, lift one leg up behind you, keeping your knee at 90 degrees.
Think about pushing the sole of your elevated foot up towards the ceiling.
Extend as far as able, ensuring you do not arch your back or twist your hips as you do this.
Next, bring your knee to the outside, ensuring your foot stays aligned with your hip.
Maintain tension in the band and hold this position.
Control the movement as you bring your knee back down towards the floor, then repeat