For most joint issues, the cause is compensatory and neurological not muscular. So assuming you have the same imbalance I had (which is common) it's the gluteus medius not turning ON when it should. The nerve isn't activating it properly because TFL is doing most of the work that the glute-med should be doing. Solution: retrain the glute-med to activate instead of the TFL. The most basic way to do this is side steps with band around feet or ankles. Toes do NOT turn out, that is the TFL, toes stay forward and lead with the side of the ankle, THAT is glute-med. Your TFL has become neurologically dominate and now your femur cannot externally rotate properly when pushing out of a deep knee bend.
My PT taught me all this, if you get a really good one it's a free education as well
How about just doing squats to emphasize glutes some? What are some good free weight exercises you can do to stress glutes, besides stiff deads? Thinking of things i can do at home. Maybe its best to get a band and do the exercise that Kaladryn describes. Kal, could you link a good band to buy on Amazon? I'm unsure of length and resistance. Ive never used bands before.
Also, maybe a good band and exercise for working internal and external rotation of the shoulder. My left shoulder rotator cuff is a mess.
The only thing I've done for my glutes is kickbacks. In this situation, a compound movement like squats or SLDLs isn't enough - you need something that directly hits the glutes.
An easy way to do kickbacks at home is to attach a resistance band to something that's about the same height as your core. Put one foot on the band, bend forward or to the side a bit (whatever gets you in good position), and do kickbacks. You'll have to do them probably at a 45 degree angle downwards, but it's a an effective way to directly hit glutes.