Gluteal Strengthening Exercises
Updated:Exercises > Strengthening (Joints) > Gluteal Strengthening Exercises
The following gluteal strengthening exercises are designed to improve the 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 Anatomy
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 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 the exercise is pain free.
Figure 2 – Bridging
Hip Extension in Lying
Begin this 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 the exercise is pain free.
Figure 3 – Hip Extension in Lying (right leg)
Hip Abduction in Lying
Begin this 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 the exercise is pain free.
Figure 4 – Hip Abduction in Lying (right leg)
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