Gluteal Strengthening Exercises

The following gluteal strengthening exercises are designed to improve strength of the gluteal (bottom) muscles (figure 1). You should discuss the suitability of these exercises with your physiotherapist prior to beginning them. Generally, they should only be performed provided they do not cause or increase pain.

Figure 1 – Gluteal Muscles

Begin with the basic gluteal strengthening exercises. Once these are too easy, progress to the intermediate gluteal strengthening exercises and eventually, the advanced exercises.

Gluteal Strengthening – Basic Exercises

To begin with, the following basic gluteal strengthening exercises should be performed approximately 10 times, 3 times daily. As your gluteal strength improves, the exercises can be progressed by gradually increasing the repetitions and strength of contraction provided they do not cause or increase pain.

1) Bridging (figure 2) – begin this gluteal strengthening exercise lying on your back in the position demonstrated. Slowly lift your bottom pushing through your feet, until your knees, hips and shoulders are in a straight line. Tighten your bottom muscles (gluteals) as you do this. Hold for 2 seconds then slowly lower your bottom back down and repeat 10 times.

Figure 2 – Bridging

2) Hip Extension Lying (figure 3) – begin this gluteal strengthening exercise lying on your stomach in the position demonstrated. Keeping your knee straight, slowly lift your leg, tightening your bottom muscles (gluteals). Hold for 2 seconds then slowly lower your leg back down and repeat 10 times.

Figure 3 – Hip Extension Lying (right leg)

3) Hip Abduction Lying (figure 4) – Begin this gluteal strengthening exercise lying on your side in the position demonstrated. Keeping your back and knee straight and foot facing forwards, slowly take your leg to the side, tightening the muscles at the side of your hip (gluteals). Make sure you keep your pelvis still. Hold for 2 seconds then slowly lower the leg back down and repeat 10 times as far as possible pain-free.

Figure 4 – Hip Abduction Lying (right leg)

4) Clams (figure 5) – Begin this gluteal strengthening exercise lying on your side with your shoulders, hips and ankles in alignment. Your knees should be bent at right angles and resting together. Slowly lift your upper knee away from your other leg, keeping your ankles together, your pelvis still, and tightening your buttock muscles (gluteals). Hold for 2 seconds then slowly lower the knee back down. Repeat 10 times as far as possible pain-free.

Figure 5 – Clams (right leg)

Gluteal Strengthening – Intermediate Exercises

The following intermediate gluteal strengthening exercises should generally be performed 1 - 3 times per week provided they do not cause or increase pain. Ideally they should not be performed on consecutive days, to allow muscle recovery. As your gluteal strength improves, the exercises can be progressed by gradually increasing the repetitions, number of sets or resistance of the exercises provided they do not cause or increase pain.

5) Hip Extension vs. Resistance Band (figure 6) – Begin this gluteal strengthening exercise standing at a bench or chair for balance and a resistance band around your ankle as demonstrated. Keeping your back and knee straight, slowly take your leg backwards tightening your bottom muscles (gluteals). Then slowly return the leg back to the starting position. Perform 3 sets of 10 repetitions as far as possible provided it is pain-free.

Figure 6 – Hip Extension vs. Resistance Band (left leg)

6) Hip Abduction vs. Resistance Band (figure 7) – Begin this gluteal strengthening exercise standing at a bench or chair for balance and a resistance band around your ankle as demonstrated. Keeping your back and knee straight, slowly take your leg to the side tightening the muscles at the side of your hip (gluteals). Then slowly return the leg back to the starting position. Perform 3 sets of 10 repetitions as far as possible provided it is pain-free.

Figure 7 – Hip Abduction vs. Resistance Band (right leg)

7) Squats with Swiss Ball (figure 8) – Begin this gluteal strengthening exercise in standing with your feet shoulder width apart and your feet facing forwards. A Swiss ball can be placed between a wall and your lower back to improve your technique. Slowly perform a squat, keeping your back straight. Your knees should be in line with your middle toes and should not move forward past your toes. Perform 3 sets of 10 repetitions provided the exercise is pain free.

Figure 8 – Squats with Swiss Ball

8) Lunges (figure 9) – Begin this gluteal strengthening exercise standing with your back straight in the position demonstrated. Slowly lower your body until your front knee is at a right angle. Keep your knee in line with your middle toe and your feet facing forwards. Perform 3 sets of 10 repetitions.

Figure 9 – Lunges

Gluteal Strengthening – Advanced Exercises

The following advanced gluteal strengthening exercises should generally be performed 1 - 3 times per week provided they do not cause or increase pain. Ideally they should not be performed on consecutive days, to allow muscle recovery. As your gluteal strength improves, the exercises can be progressed by gradually increasing the repetitions, number of sets or resistance of the exercises provided they do not cause or increase pain.

9) Single Leg Squat with Swiss Ball (figure 10) – Begin this gluteal strengthening exercise in standing on one leg with your foot facing forwards. A Swiss ball can be placed between a wall and your lower back to improve your technique. Slowly perform a squat, keeping your back straight. Your knee should not bend beyond right angles and should be in line with your middle toe. Your knee should also not move forward past your toes. Perform 3 sets of 10 repetitions provided the exercise is pain-free.

Figure 10 – Single Leg Squat with Swiss Ball (left leg)

10) Lunges with Weights (figure 11) – Begin this gluteal strengthening exercise standing holding light weights, with your back straight in the position demonstrated. Slowly lower your body until your front knee is at a right angle. Keep your knee in line with your middle toe and your feet facing forwards. Perform 3 sets of 10 repetitions provided the exercise is pain-free.

Figure 11 – Lunges with Weights

11) Single Leg Bridging (figure 12) – Begin this gluteal strengthening exercise lying on your back in the position demonstrated. Slowly lift your bottom pushing through your foot, until your knee, hip and shoulder are in a straight line. Tighten your bottom muscles (gluteals) as you do this and hold for 2 seconds. Then slowly lower back down. Perform 3 sets of 10 repetitions provided it is pain free.

Figure 12 – Single Leg Bridging (left leg)

12) Bridging on Swiss Ball (figure 13) – Begin this gluteal strengthening exercise lying on your back with your feet on a Swiss ball as demonstrated. Keeping the Swiss ball still, slowly lift your bottom pushing through your ankles and heels, until your knees, hips and shoulders are in a straight line. Tighten your bottom muscles (gluteals) as you do this and hold for 2 seconds. Then slowly lower back down. Perform 3 sets of 10 repetitions provided it is pain free. Once this is too easy, the exercise can be performed on each leg individually.

Figure 13 – Bridging on Swiss Ball

13) Arabesque (figure 14) – Begin this gluteal strengthening exercise standing on one leg with your back straight, your arms to the side at shoulder level and your back leg straight as demonstrated. Keeping your balance and maintaining this posture, slowly bend your hip and front knee, lowering your body slightly, and then slowly straighten back up. Your front knee should be in line with your middle toe and should not move forwards past your toes during this exercise. Perform 3 sets of 10 repetitions provided it is pain free.

Figure 14 – Arabesque

Physiotherapy products for Gluteal Strengthening Exercises

To purchase physiotherapy products, such as Swiss Balls, Resistance Band, Wobbleboards or Pilates Mats, to assist with gluteal strengthening exercises, visit the PhysioAdvisor Shop.

Other Gluteal Exercises

For exercises designed to improve gluteal flexibility click here.