Trigger points in the glutes are one of the most overlooked yet common culprits behind nagging lower back pain, sciatic-like symptoms, and general tightness that just won’t quit.
In this guide, I’ll walk you through:
- Where these trigger points are
- How to treat them yourself
- Which tools are most effective for getting deep into the muscle tissue
All without making the problem worse. Okay let’s go!
What Are Glute Trigger Points?
Trigger points are small, hyper-irritable knots in muscle tissue.
You’ve probably felt them before throughout your body.
In the glutes, they’re most commonly found in the gluteus maximus, gluteus medius, and gluteus minimus, though deeper muscles like the piriformis can develop tension as well.
These knots may feel like a dull ache, tightness, or even cause referred pain down the leg or into the lower back.
When these areas become overloaded — from poor posture, underuse, overuse, or muscle imbalances — they develop into sensitive spots that restrict movement change movement patterns and create discomfort.
Glute Muscle Trigger Point Referral Zones
Here’s a general map of common glute trigger points and the areas where they tend to refer pain:
- Gluteus Maximus Trigger Points
Refer pain deep into the buttock and sometimes to the sacrum or upper hamstrings. - Gluteus Medius Trigger Points
Often mimic low back or SI joint pain. Referral patterns can wrap around the outer hip and upper thigh. - Gluteus Minimus Trigger Points
These are notorious for sending pain down the outside of the leg — often mistaken for sciatica.
Piriformis trigger points can also refer pain into the hip, buttocks, and down the leg due to sciatic nerve entrapment.
My Favorite Tools for Glute Trigger Point Release
You can release gluteal trigger points on your own using a few simple tools:
- Lacrosse Ball, Tennis Ball or Massage Ball
Best for pinpointing deep knots in the glute max and medius. Use on the floor or against a wall. - Foam Roller
Helpful for general tension and identifying broad areas of tightness. Use this if a ball is too intense or for general warm ups before activity. - Massage Gun (optional)
For a more fun approach, a massage tool can stimulate blood flow and reduce trigger point activity. They tend to be expensive and may require help from a partner when targeting the glutes. I also think they are less effective than a ball but everybody is different!
Pro Tip: Don’t rush the release. When you find a tender spot, sink into it and breathe. Hold for 30–60 seconds, or until the pain eases. Never let the pressure exceed a 7 out of 10 on the pain scale!
Step-by-Step: Glute Trigger Point Therapy How To
- Find the Trigger Point
Use your hand or a ball to press into the glutes, especially at the outer hip, upper buttock, and below the crest of the pelvis.
If you think a specific muscle is the issue, take a look at the locations and locate them on your body before trigger pointing!
- Apply Sustained Pressure (30-60 seconds)
Once located, hold gentle pressure on the spot. Stay still and allow the muscle to relax. Avoid rolling aggressively. - Follow Up with Stretching
Once released, follow with glute stretches like the seated figure-4 or deep lunge glute stretch.
See my guide on How to Stretch Your Glutes for more ideas.
- Reassess
Move your hip or walk around. If the pain has lessened or your range of motion has improved, you hit the right spot.
How Often Should You Do Trigger Point Therapy?
You can perform light trigger point therapy daily, especially if you’re doing corrective exercises or stretching alongside it.
But avoid over-treating sore areas. If the muscle feels bruised or inflamed, skip a day or switch to a gentler technique like heat.
When to Seek Help
If the pain persists, worsens, or radiates beyond the glute area despite self-treatment, it may be time to consult a specialist.
Some trigger points are so deep or entangled with nerve pathways (like the piriformis and sciatic nerve) that dry needling, physical therapy, or advanced bodywork may have a large impact.
More Glute Guides from AchedBody.com
- Best Foam Rolling Techniques for Glutes
- Top 8 Stretches For All Glute Muscles
- Fix Your Glutes: Complete Recovery Guide
I hope this helps you. As always, please let me know if you have any questions.
Good luck!
-Nick