piriformis / Glutes

Hi,

I have been suffering with piriformis syndrome for 3+ years and am looking for some advice around this subject.

History: I am 27yo white male. My current job is sedentary at the desk during the day.
I was very active at sports at school (no pain) until going to university where i didn't do much exercise. Age 24 i started walking / hiking and first noticed a dull ache in my right buttock, but thought nothing off it. Since then have gotten back into sports running / badminton /swimming / cycling etc. Now frequently get piriformis pain in both buttocks, at worst its more than i can stand. I guess the Piriformis is in spasm at that point and agrevating the sciatic nerve. Any injury/relaps reponses well to ibuprofen and paracetemol (at same time) after 2 days or so , i have no pain.

I have seen podiatrist and physio : diagnosed with tight calfs / hams / glutes / left leg shorter than right. Have done stretches etc. On the road to recovery.

At the moment all i dare do is swimming. Running is too much impact, i dont want to cycle until i think my posture on the bike is good. racket sports are too jerky.

I have started going to the gym, as i have decided that my muscles are not only short but weak. Big improvement in hamstring length following curls on the machine. Calves improving following weighted raises.

My question is, what weighted exercise can i do to target Glut max. Min and medius have reponded well to swimming i think, but i am struggling to activate glute max, and probably all those underneath.
Any advice most welcomed.

Andy