The gluteal muscle group (gluteus maximus, medius, and minimus) forms the foundation of lower body strength and stability. These muscles are heavily relied upon during the squat, which is a foundational movement for building overall strength. Experiencing pain in this region while performing the squat is a common complaint for many lifters, indicating a breakdown in mechanics or underlying tissue irritation. This discomfort signals that the tissue is being overloaded or improperly stressed, demanding attention to form and long-term training adjustments.
Identifying the Root Causes of Pain
Deep glute pain often relates to a mechanical overload of the tendons or irritation of nearby nerves. A frequent diagnosis is gluteal tendinopathy, which is irritation or deterioration of the tendons of the gluteus medius and minimus where they attach to the hip bone. This condition is caused by chronic compression or a sudden increase in training volume or intensity, leading to localized pain on the side or upper back of the hip.
Poor squatting mechanics can directly contribute to tissue stress by placing undue strain on the hip stabilizers. A common issue is knee valgus collapse, where the knees move inward during the lift, signaling weakness in the gluteus medius, which is responsible for hip abduction and stabilization. Another mechanical fault is excessive posterior pelvic tilt, sometimes called “butt wink,” which occurs at the bottom of a deep squat and can irritate the lower back and deep hip structures. Weakness in the gluteus medius and minimus forces the larger gluteus maximus to overcompensate, leading to strain across the hip complex.
Deep, centralized buttock pain that includes numbness or tingling down the leg may be related to nerve irritation. Historically referred to as piriformis syndrome, these symptoms are often related to a broader condition called deep gluteal syndrome or tendinopathy of the deep hip rotators. This involves the piriformis muscle compressing the underlying sciatic nerve. In these cases, the pain is a neuropathic symptom, which requires a targeted approach to reduce compression and inflammation.
Immediate Adjustments to Relieve Discomfort
When pain occurs during a set, several immediate modifications can be made to the squat movement to reduce stress on the irritated area. Temporarily restrict the depth of the squat, avoiding the deepest portion of the movement where posterior pelvic tilt is most likely to occur. Staying just above the point where the pain is triggered allows the lifter to continue training with reduced symptoms.
Experimenting with a wider foot stance or adjusting the toe angle to point slightly further outward can create more space in the hip joint. This modification allows for a more natural hip hinge, potentially reducing compression or strain on the gluteal tendons during the descent. Consciously driving the knees outward throughout the range of motion is an immediate cue that forces better activation of the stabilizing gluteus medius, mitigating knee valgus collapse.
Significantly reducing the load on the barbell and employing a slower tempo, particularly during the eccentric (lowering) phase, is beneficial for pain management. This approach shifts the focus from moving heavy weight to perfecting the movement pattern, allowing the lifter to better control their body position. Using lighter weight and controlled movement reduces the shear forces that often aggravate irritated tendons and nerves.
Long-Term Strategies for Prevention and Strength
Addressing the underlying causes of glute pain requires supplementary training focused on activation, strengthening, and mobility outside of the main squat session. Glute activation warm-ups, such as banded lateral walks, glute bridges, and clamshells, should be performed before every lower body workout. This process ensures the gluteal muscles are properly engaged before being subjected to heavy loads, preventing other muscle groups from compensating.
Targeted strengthening of the smaller, stabilizing muscles, like the gluteus medius and minimus, is important for long-term health. Exercises such as single-leg Romanian Deadlifts (RDLs), side planks, and seated hip abduction directly challenge these muscles. Consistent training improves pelvic stability and prevents the knee valgus collapse seen in the squat.
Mobility and Flexibility
Mobility work focused on the hips and surrounding musculature can improve squat performance and reduce pain. Tight hip flexors can inhibit glute function, so incorporating stretches like the kneeling hip flexor stretch helps restore proper hip extension. Deep hip rotator stretches, such as the Figure-4 stretch, can help alleviate tension that might contribute to nerve irritation in the deep gluteal space.
Load Management
Preventing tendinopathy involves careful load management. Weight and volume should be progressed gradually, giving the tendons sufficient time to adapt to increasing demands without becoming overloaded.
When to Seek Professional Guidance
While many instances of glute pain can be managed through immediate adjustments and long-term strategies, certain symptoms require the assessment of a healthcare professional. Any pain accompanied by neurological symptoms, such as numbness, tingling, or radiating pain down the back of the leg, should be evaluated immediately. These are potential red flags for nerve compression, which may originate from the spine or the deep gluteal region.
Pain that persists for longer than seven to ten days despite resting, reducing weight, and modifying the squat technique warrants a consultation. A physical therapist can provide a precise diagnosis, distinguishing between tendinopathy, muscular strain, and nerve entrapment. They create a personalized rehabilitation plan to address specific muscle imbalances and movement dysfunctions, ensuring a safe return to squatting.