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Glutes Recovery

Glute strain and soreness recovery

Glute pain after hip thrusts, squats, or lunges can stem from glute medius weakness, piriformis irritation, or overloading the maximus. Recovr targets glute activation and hip mobility matched to your pain.

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Common causes
  • Heavy hip thrusts with hyperextension
  • Bulgarian split squats
  • Prolonged sitting with glute inhibition
  • Running with weak hip stabilizers
Exercises in our library

Preview only — your plan is personalized by pain level and exact location via the 3D body selector.

  • Pigeon Pose

    stretch

    A deep glute and hip stretch adopted from yoga, targeting the piriformis and external rotators.

    2 sets · 30-45s hold each side · Pain 1–3

  • Glute Bridge

    exercise

    Lie on your back and lift your hips to strengthen the glutes, hamstrings, and core.

    3 sets · 10-15 · Pain 1–3

  • Clamshells

    exercise

    A side-lying exercise that strengthens the hip abductors and external rotators. Essential for hip stability.

    3 sets · 12-15 each side · Pain 1–3

  • Goblet Squat Pattern Reset

    exercise

    A light goblet squat variation used to retrain proper squat mechanics after a back injury. The counterbalance weight encourages upright posture and proper hip hinging.

    2-3 sets · 8-10 · Pain 1–5

Frequently asked questions

Glute soreness vs piriformis pain?
Glute max soreness is usually broad and post-workout. Piriformis pain often radiates toward the hip or hamstring. Mark the exact spot on Recovr's 3D body.
Can weak glutes cause lower back pain?
Yes — glutes share the posterior chain with the lower back. Recovr can surface both areas when you log compound lift injuries.
Best recovery for glutes after hip thrusts?
Gentle hip mobility, clamshells, and progressive glute bridges scaled to pain. Recovr builds this into your 7-day plan automatically.

Get your personalized glutes plan

Map your pain on the 3D body, set your level, and Recovr builds a 7-day progressive recovery schedule from our exercise library.

Start 3D mapping

Other recovery guides

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General Guidance Only

This app provides general fitness guidance only. Consult a healthcare professional before starting any exercise program.