Activate the Medial Glute
Lie on your side as if preparing for a side plank but keep the lower leg on the floor; point the top foot's toe downward, bring that foot slightly in front to touch the floor, then extend the heel back toward the back wall and slightly toward the ceiling while maintaining the downward-pointed toe. Do 5–10 repetitions, then hold the final raised position for 10–20 seconds. Repeat on both sides. You can press into the top of the working-side glute with your thumb to feel it activate. May be repeated a couple of times per day if needed for pain relief, and can also be used as a leg-day warm-up.
“The protocol here is to essentially activate and de-spasm the medial glute... You're going to do that for maybe five to 10 repetitions. And then on the final repetition, you're going to hold it there in that raised position, not as long as you can, but probably anywhere from 10 to 20 seconds.”