A gluteal strain is a stretch or tear of a muscle in your buttocks called the gluteal muscle. This type of injury is often called a pulled muscle. A gluteal strain most often happens when you are running or jumping. And it’s not uncommon for runners to get this injury.
There are various exercises that can be done to take care of this strain. The moment you feel like you have strained your glutes, do the following three exercises immediately
Gluteal stretch: Lie on your back with both knees bent. Rest the ankle on your injured side over the knee of your other leg. Grasp the thigh of the leg on the uninjured side and pull toward your chest. You will feel a stretch along the buttocks on the injured side and possibly along the outside of your hip. Hold the stretch for 15 to 30 seconds. Repeat 3 times.
Gluteal Sets: Lie on your stomach with your legs straight out behind you. Squeeze your buttock muscles together and hold for 5 seconds. Relax. Do 2 sets of 15.
Single knee to chest stretch: Lie on your back with your legs straight out in front of you. Bring one knee up to your chest and grasp the back of your thigh. Pull your knee toward your chest, stretching your buttock muscle. Hold this position for 15 to 30 seconds and then return to the starting position. Repeat 3 times on each side.
But since prevention is better than cure, it is best advised to strengthen your glutes with your everyday training/exercises. Here is a list of what you can do once the sharp pain goes away. These are also great to make your glutes all strong:
Resisted hip abduction: Stand sideways near a door with your injured side further from the door. Tie elastic tubing around the ankle on your injured side. Knot the other end of the tubing and close the knot in the door near the floor. Pull the tubing out to the side, keeping your leg straight. Return to the starting position. Do 2 sets of 15. For more resistance, move farther away from the door.
Prone hip extension with bent leg: Lie on your stomach with a pillow under your hips. Bend the knee on your injured side. Draw your belly button in towards your spine and tighten your abdominal muscles. Lift your bent leg off the floor about 6 inches (15 centimeters). Keep your other leg straight. Hold for 5 seconds. Then lower your leg and relax. Do 2 sets of 15.
Lunge: Stand and take a large step forward with your injured leg. Keep your trunk upright. Dip your other knee down toward the floor, bending your back leg. Then step back to the starting position. Do 2 sets of 15.