Banded Squat Hold
Assume the same stance you would take during a squat with a resistance band around your knees. Perform a mini squat and hold that position. While Keeping your feet glued to the ground, drive your knees out to the sides against the band to turn on your lateral glutes (don't lose your tripod foot).
Hold this position until your lateral glutes start burning!
This contraction does not need to be intense. In fact, research has shown that low-intensity isometrics can be more efficient at decreasing pain than high-intensity isometrics.
Recommended sets/reps: 5 reps of a 10- to 30-second hold
Glute Medius Isometrics
Lateral Wall Squat
You can also perform a wall sit while pushing laterally into a wall.
Stand next to a wall with your outer foot at least 12 inches from the wall (which gives you some room to lean into it. Bring your inner thigh up to 90 degrees and lean your body into the wall. Push with your outer leg and jam your hip into the wall. This action should turn on the lateral glute muscles of your pushing leg.
Make sure that the knee of the leg you're pushing with is in line with your foot and not caving inward.
Recommended sets/reps: 5 reps of a 10 - to 30-second hold
