# How to Relieve Glute and Hip Pain IN SECONDS

Source: https://www.youtube.com/watch?v=A2W9Dua26rM
Recap page: https://rapidrecap.app/video/A2W9Dua26rM
Generated: 2026-02-12T15:31:22.981+00:00

---
## Quick Overview

Dr. Michael Rowe from SpineCare demonstrates four exercises—Glute Windshield Wipers, Seated Figure-Four Glute Stretch, Standing Hip Activation, and a Floor Butt Walk—designed to activate and strengthen the glutes to provide quick and long-lasting relief from glute and hip pain.

**Key Points:**
- The video introduces four exercises targeting the glutes to relieve hip pain: Glute Windshield Wipers (on back), Seated Figure-Four Stretch, Standing Hip Activation (wide stance), and the Butt Walk (seated).
- The Glute Windshield Wipers involve gently pressing heels down while maintaining glute activation, performed for 15-20 repetitions on both sides.
- The Seated Figure-Four Stretch targets the outer thigh/hip by crossing one ankle over the opposite knee and gently leaning away from the crossed leg, holding for 20-30 seconds per side.
- The Standing Hip Activation requires a wide, staggered stance, turning the front foot inward to activate glutes, holding the position, and then reversing the movement with the back foot.
- The advanced Floor Butt Walk involves sitting with legs straight, lifting the butt slightly, and moving forward by engaging the glutes, aiming for 5-10 repetitions per side.
- A final exercise involves a seated position with legs straight, lifting the butt up towards the ceiling while keeping the back straight, repeating 5-10 times per side for core and glute activation.

![Screenshot at 00:20: The video displays a diagram illustrating the common pain referral pattern in the gluteal region \(marked by red shading and yellow X's\) associated with the glute muscles that the exercises aim to treat.](https://ss.rapidrecap.app/screens/A2W9Dua26rM/00-00-20.jpg)

**Context:** Dr. Michael Rowe of SpineCare in St. Joseph, Michigan, presents a tutorial demonstrating a sequence of four specific exercises aimed at instantly relieving pain across the hips and glutes by targeting the main muscle groups associated with this discomfort. The exercises progress from lying down to seated and standing positions, focusing on both activation and stretching of the gluteal muscles for quick and sustained relief.

## Detailed Analysis

Dr. Michael Rowe presents four exercises designed to relieve glute and hip pain quickly by focusing on strengthening and stretching the glute muscles. The first exercise is the Glute Windshield Wipers (00:45): lie flat on your back with knees bent, press heels down slightly to activate glutes, then slowly swing the knees side-to-side like windshield wipers, aiming for 15-20 repetitions per side while maintaining glute engagement. Next, the Seated Figure-Four Stretch (2:52) targets the outer hip: sit with one ankle crossed over the opposite knee (figure-four position) and gently pull the bent knee toward the opposite shoulder, holding for 20-30 seconds per side, repeating 3-5 times. The third movement is a Standing Hip Activation (4:50) in a wide, staggered stance, where the front foot is turned inward until glute activation is felt, held for a few seconds, and then the back foot repeats the inward turn; this is done for 3-5 repetitions per side. Finally, the advanced Floor Butt Walk (6:14) involves sitting with legs straight, hands in a prayer position, and lifting the buttocks forward in short steps, engaging the glutes and lower back, aiming for 5-10 repetitions per side. Another progression shown is a side-lying leg raise (7:30), where the top leg lifts up toward the ceiling while keeping the feet together, then turning the foot inward to change the muscle activation, holding for 5 seconds per rep, aiming for 10-15 reps per side.

### Glute Windshield Wipers (Supine)

- Gently press heels down while feeling glutes activate
- Slowly swing knees side to side by the hips
- Repeat 15-20 times per side

### Seated Figure-Four Stretch

- Sit with ankle crossed over opposite knee (figure four)
- Gently pull bent knee toward opposite shoulder
- Hold for 20-30 seconds, repeat 3-5 times per side

### Standing Hip Activation

- Start in a wide, staggered stance with good posture
- Turn the front foot inward until glute activation is felt
- Repeat the inward turn motion with the back foot, ensuring glutes fire

### Floor Butt Walk (Advanced)

- Sit with legs straight, toes up, hands in prayer position
- Lift butt slightly and move forward by walking the butt
- Aim for 5-10 repetitions per side while keeping the back straight

### Side-Lying Hip Abduction (Progression)

- Lie on side, knees bent 90 degrees
- Lift top leg straight, pointing foot up towards the ceiling
- Turn foot inward to target muscles differently
- Hold for 5 seconds, repeat 10-15 times per side

![Screenshot at 00:04: Dr. Michael Rowe introduces the video topic, featuring the SpineCare logo overlay.](https://ss.rapidrecap.app/screens/A2W9Dua26rM/00-00-04.jpg)
![Screenshot at 00:20: Diagram showing the typical pain locations in the gluteal area associated with hip pain.](https://ss.rapidrecap.app/screens/A2W9Dua26rM/00-00-20.jpg)
![Screenshot at 00:45: Dr. Rowe demonstrates the starting position for the Glute Windshield Wipers exercise lying on his back.](https://ss.rapidrecap.app/screens/A2W9Dua26rM/00-00-45.jpg)
![Screenshot at 02:52: Dr. Rowe demonstrates the Seated Figure-Four stretch, showing the cross-legged position used for targeting deep hip rotators.](https://ss.rapidrecap.app/screens/A2W9Dua26rM/00-02-52.jpg)
![Screenshot at 07:30: Dr. Rowe demonstrates the side-lying clam shell exercise, emphasizing keeping the torso stable while opening the top knee.](https://ss.rapidrecap.app/screens/A2W9Dua26rM/00-07-30.jpg)