Ton of info out there…I am working through the same issue, which led to ITBS. If you haven’t gotten there yet, do the exercises now and avoid it completely.
http://www.intelligent-triathlon-training.com/glute-exercises.html
More hip exercises from tigerchik:
Abduction (moving the leg laterally away from the body) - stand with a foot on a stair, or a pillow (to make yourself less stable), or this can be done in the pool standing against the wall. Lift leg to the side. Also can be done laying down.
Extension: like your hips go into when you flutter kick - leg goes behind body. Get on all fours, tighten glute to “kick” (controlled motion) the leg upward, knee bent at 90*.
Combining the two: on all fours, abduct knee (like a dog would lift a leg to pee on a fire hydrant), then extend back, then bring knee back to ground. I HATE these. But they’re good.
“Monster walks”: Get a resistance band and tie it around your feet so you have some room to move but you also have to work to abduct your hips. Squat down - stay low - walk BACKWARD and walk laterally, so you step diagonally behind you. You should feel it in your glutes after awhile. Another “hurt so good” one.
Hip hikes: stand on a stair with one leg. The other foot hangs over the edge (you should be facing the railing). Drop the “hanging” foot and hip – use other glute/ hip to lift the dropped one up, rotate it upward past normal. Will start to burn in the glute you’re standing on.
Leg lifts: laying down on your side, but rotate your foot outward a bit.
Bent leg lifts: as above, but bend knees and keep ankles together. Use a resistance band between your knees. It helps to lay with your back to a foam roller (which you’ll need someone else to hold) for this one - hard to do on your own.
Final one: do this for 60-80 seconds; when you get good, close your eyes. Stand on one foot, the other foot just off the ground. Squat down a bit. Shift weight to heel. Hold it.
I also do leg raise lying with my back flat against the wall. Put a towel behind your calf and hold it against the wall with your leg. Raise and hold for 5 secs. Repeat 15-25 times, 3 sets. Add ankle weights as you progress. Make sure you keep you butt against the wall and your toes @ 90* and pointing forward.
great exercises here. The hip hikes work really well as long as you do it right. Make sure you really engage your glute…it should really start to burn. Work up to 100+ hikes at a time, holding at the top for a 3 count. Another good modification is to hike your hip and hold it for 20 to 30 seconds. Once it becomes too “easy”, add ankle weights or a stretch band to add resistance.
Another good one for the glutes are reverse panks. Lay on your back with your feet flat on the floor (knees bent and pointing up). Pull your hips up off the floor into the plan position, really engaging your glutes to tuck your butt…you should really feel it. To make this harder, keep one leg straight and off the ground, so you are only using the one side to support yourself…don’t let your “free” hip drop.