Piriformis (and Glute) Complete 12 Week Rehab Guide

Stop Chasing That Deep Glute Ache — A 12-Week Piriformis Rehab Plan That Goes Beyond Stretching

A web-based, 12-week video rehab guide for piriformis and glute pain, developed over several years and field-tested with hundreds of piriformis cases at our clinic. Movement-based corrections you can do anywhere — no stretching routines, no "cracking backs."

Who this is for

• A deep ache in your piriformis or glute area that you just can't poke, stretch, or roll away.
• It gets worse the longer you sit.
• Stretching feels good for a minute, then the ache comes right back.
• Bending forward makes it worse.
• It hurts when you lift weights.
• Running aggravates it.

The problem

If you keep repeating stretches and exercises that only give temporary relief, stop wasting time — you're most likely not addressing the root cause. That's the pattern with piriformis pain: months of foam rolling, massage, acupuncture, and hip stretches that treat the sore spot instead of the reason it's sore. One reviewer put it perfectly: she didn't realize she was overstretching her hip muscles without ever isolating the problem.

Here's the encouraging part: more than 95% of the piriformis and glute cases we've seen at our clinic over the last few years have been treated with specific movement-based corrections — meaning you don't need to be physically touched to feel relief. The exercises in this guide have nothing to do with stretching, rest, or cracking backs. They're detailed movement corrections you do from home, starting with finding your "directional preference": the first-aid movement your body responds to, identified using your own pain as the guide.

What's inside

A 12-week online course with weekly lessons and video demonstrations — I counted 30 distinct exercise and walkthrough videos, plus written coaching cues for every movement. Four stages:

• Weeks 1–2 — Cool Down. Identify the first-aid exercise (Press Up extension work or Opener flexion work) that controls your ache, with precise daily rep schedules and walking breaks.
• Weeks 3–6 — Building Support. Daily circuits built on Frog Breathing, Birddogs, Side Plank Progressions, Hard Style Planks, Happy Baby, and Quad Rocks — stiffening your torso so the piriformis stops doing work it was never meant to do.
• Weeks 7–10 — Building Strength. We turn up the juice: Cat Cows, Windshield Wipers, Glute Accordions, Banded Glute Bridges, and loaded work like the Goblet Squat with a challenging weight.
• Weeks 11–12 — Return to Life. Movement Flows (5–10 minutes of continuous motion), Plank Lateral Drags, and Suitcase Carries — the form that lets you return to normal life.

Every circuit lists exact sets, hold times, and training days per week. A "Want some help?" checkpoint at week 4 offers an optional video session, and closing modules cover what's next after week 12.

How it works

1. Buy the program and get instant access to the online course.
2. Watch the Start Here and Week 1 videos, then find the first-aid movement direction your body responds to.
3. Follow one circuit per day, 3–5 days a week — 30–60 minutes of exercise plus up to 60 minutes of recommended walking.
4. Progress week by week: each phase prepares you for the next, so your body "rebuilds" itself in order.
5. Finish weeks 11–12 with movement flows and loaded carries that return you to lifting, running, and daily life.

Why Performance Place

Performance Place Sports Care was started by Sebastian Gonzales over 12 years ago in Orange County, California. The clinic maintains a solid 5-star review across Google and Yelp, and our educational YouTube videos get millions of views each year. This guide is the distillation of what actually works with the piriformis cases we see in clinic.

FAQ

Is this right for my case?

It's built for a deep piriformis/glute ache that worsens with sitting, bending forward, lifting, or running — especially when stretching hasn't helped. Those are the cases this guide was field-tested on.

How is this different from free YouTube videos?

The guide is extremely detailed on purpose — there are subtle nuances to these movements — and the weeks are sequenced so each phase prepares you for the next. That structure, plus the week 1 first-aid selection process, is what scattered videos can't give you.

What equipment do I need?

Something weighted (a kettlebell, a detergent bottle, or a backpack with heavy things in it) and a glute resistance band from around week 8. Equipment is not included; we link a band we've used.

How much time does it take?

30–60 minutes of exercise per day, 3–5 days a week, plus a recommended 60 minutes of walking.

How soon might I notice a difference?

Everyone differs, but the first-aid work in weeks 1–2 is designed to reduce discomfort early — reviewers describe relief within their first weeks. The rest builds the support and strength meant to keep it from coming back.

What if I get stuck?

Week 4 includes an invitation to book a discounted video session, and you can email the office for one-on-one exercise coaching (not included in the purchase).