Gluteal Strengthening Exercises

Exercises > Strengthening (Joints) > 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 gluteal strengthening 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.

Bridging 

Begin this gluteal strengthening exercise lying on your back in the position demonstrated (figure 2). 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. Repeat 10 times provided it is pain free.

Figure 2 – Bridging

Hip Extension Lying 

Begin this gluteal strengthening exercise lying on your stomach in the position demonstrated (figure 3). Keeping your knee straight, slowly lift your leg, tightening your bottom muscles (gluteals). Hold for 2 seconds then slowly lower your leg back down. Repeat 10 times provided it is pain free.

Figure 3 – Hip Extension Lying (right leg)

Hip Abduction Lying 

Begin this gluteal strengthening exercise lying on your side in the position demonstrated (figure 4). 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. Repeat 10 times provided it is pain-free.

Figure 4 – Hip Abduction Lying (right leg)

Clams 

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 (figure 5). 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.

Hip Extension vs. Resistance Band 

Begin this gluteal strengthening exercise standing at a bench or chair for balance and a resistance band around your ankle as demonstrated (figure 6). 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)

Hip Abduction vs. Resistance Band 

Begin this gluteal strengthening exercise standing at a bench or chair for balance and a resistance band around your ankle as demonstrated (figure 7). 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)

Squats with Swiss Ball 

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 (figure 8). Perform 3 sets of 10 repetitions provided the exercise is pain free.

Figure 8 – Squats with Swiss Ball

Lunges 

Begin this gluteal strengthening exercise standing with your back straight in the position demonstrated (figure 9). 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 it is pain free.

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.

Single Leg Squat with Swiss Ball 

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 (figure 10). 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)

Lunges with Weights 

Begin this gluteal strengthening exercise standing holding light weights, with your back straight in the position demonstrated (figure 11). 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

Single Leg Bridging 

Begin this gluteal strengthening exercise lying on your back in the position demonstrated (figure 12). 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)

Bridging on Swiss Ball 

Begin this gluteal strengthening exercise lying on your back with your feet on a Swiss ball as demonstrated (figure 13). 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

Arabesque 

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 (figure 14). 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 & Rehabilitation

• Resistance Band
• Swiss Balls 
• Foam Rollers
• Pilates Mats
• Massage Balls
• Wobbleboards 
• Dura Discs

To purchase physiotherapy products to assist with gluteal strengthening exercises or other exercises click on one of the above links or visit the PhysioAdvisor Shop.

 

Other Exercises

• View Gluteal Stretches.
• View Balance exercises.
• View Lower Body Resistance Band Exercises
• View Lower Body Massage Ball Exercises
• View Lower Body Foam Roller Exercises
• View Beginner Pilates Exercises
• View Basic Swiss Ball Exercises

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