4 weeks ago I torn the gluteus maximus whilst whilst doing the splits. Ever since, everytime I put pressure on the leg I can feel a 'popping' in the hip. When I do a lot of walking the popping hoes away. When I sit however for more than 20 minutes the popping reappears. I was told that this has something to do with the muscles being weakend after the tear... Are there any specific excersies I should do to help restrengthen the muscle??