7 Glute Strengthening Exercises Recommended by Physical Therapists

Your glute muscles — which include the gluteus maximus, medius, and minimus — are the powerhouses of your lower body. Located on and around your buttocks and hips, each plays a uniquely important role in your stability, supporting your lower back, hips, and pelvis. For healthy movement in any of these areas, and to prevent and manage pain, it’s important to incorporate targeted glute strengthening exercises into your movement routine.

Read on to learn about the glute strengthening exercises recommended by our Hinge Health physical therapists.

Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.

7 PT- Recommended Glute Strengthening Exercises

‎ ‎

In this exercise, glutes have to work to stabilize the femoral head in your hip joint. “This engages the gluteus maximus, the muscle in the back of your buttock, but it also targets the gluteus medius and minimus as you take your leg away from midline,” says Nikki Bond, PT, DPT, a physical therapist at Hinge Health.

How to do it:  

• Start by standing sideways next to a step with the foot closest to the step on top of it, knee bent. Your other foot should be on the floor with your knee mostly straight. 

• Your chest will be slightly bent forward by hinging at your hips. 

• Push through the leg on the step, to straighten your knee and lift your other foot off the floor. 

• Lower your foot back to the floor to return to the starting position.

Get more information on how to do a lateral step up.

The single-leg RDL activates both your core and glutes, increasing strength in both areas. If you’d rather start with a simpler exercise as you establish strength and stability, Dr. Bond suggests trying a traditional Romanian deadlift with both feet on the ground.

How to do it: 

• Start by standing with your feet a comfortable distance apart. 

• Move your chest toward the floor by hinging at your hips. 

• Lift one leg off the floor behind you and up toward the ceiling. Your knee can be slightly bent as you hinge. 

• Slowly return to the starting position.

Hip thrusts are a great way to activate your core and glutes at the same time. For more of a challenge, try adding a resistance band around your knees or balancing on a single leg during the exercise. 

How to do it: 

• Start by leaning with your back against a steady couch and the bottom of your shoulder blades resting near the top of the couch cushion. 

• Your knees are bent with your feet flat on the floor at hip distance apart. 

• Push through your feet to lift your hips off the floor.   

• Lower your butt down to the floor. 

Get more information on how to do a hip thrust.

When you squat in a lunge position, you’ll activate your glutes along with your hamstrings, quads, hip flexors, and core. If you have low back pain, Dr. Bond advises leaning forward, over your thigh. “This activates the back muscles less and the glute muscles more,” she says. 

How to do it: 

• Start by taking a large step forward with one foot, allowing your back heel to rise off the floor.

• Bend both knees to lower your back knee toward the floor. Your front knee should stay positioned over your ankle.  

• Then, push through both feet and straighten both legs to return to the starting position.

Get more information on how to do a split squat.

This move puts your hips into external rotation, targeting all three of your glute muscles. The sumo squat is also a simple way to strengthen your foot arches. “Be mindful of your foot posture during this exercise and don’t let your arches collapse,” suggests Dr. Bond.

How to do it: 

• Stand tall and step your feet into a wide stance with your toes pointing out to 45-degree angles. 

• Send the hips back down and into a squat. 

• Squeeze the inner thighs together to stand tall again. 

Get more information on how to do a sumo squat.

Pointing your toes in different directions rotates your legs, which helps strengthen the glutes at a variety of angles. You’ll also gain strength in your entire posterior chain, from your arches to your calves and hamstrings. “This is a nice, global exercise for the entire lower body, and it works on balance, too,” says Dr. Bond.

How to do it: 

• Start by standing with your feet hip-width apart and with one hand on a table for balance.  

• Push through the balls of your feet to raise your heels off the floor. Focus on squeezing your calf muscles as you hold this position. 

• Relax your heels back to the floor. 

Get more information on how to do a calf raise.

When you push through your heels to raise your hips, your glute muscles are working to support you. You’ll also get a nice stretch of your hip flexors in the process, says Dr. Bond. Because you’re using both legs to bear weight, a bridge is a great place to start if you’re new to exercise or struggling with pelvis or hip mobility. 

How to do it: 

• On a yoga mat, lie comfortably on your back. 

• With your knees bent and your feet flat on the floor, push through your feet to raise your hips off the floor.

• Relax your hips back to the floor.

Get more information on how to do a bridge.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Benefits of Glute Strengthening Exercises 

Your glutes play an important role in supporting your pelvis, hips, and lower back. If you have pain or discomfort in any of these areas, it may be the result of muscle weakness or dysfunction in any of your three glute muscles. “Strong and balanced glutes can work effectively to extend your hip and stabilize your pelvis, which can prevent or decrease pain in these areas,” says Dr. Bond. Taking steps to strengthen your buttocks with targeted glute strengthening exercises can help manage discomfort and decrease the risk of injury. 

When your glutes are strong, other muscles don’t have to step in to stabilize your pelvis or hips. “We want to create balance in the system so other muscles don’t have to compensate or strain when your glutes are weak,” says Dr. Bond. 

How Hinge Health Can Help You

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. Boren, K., Conrey, C., Le Coguic, J., Paprocki, L., Voight, M., & Robinson, T. K. (2011). Electromyographic analysis of gluteus medius and gluteus maximus during rehabilitation exercises. International Journal of Sports Physical Therapy, 6(3), 206–223. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3201064/ 

2. Gluteus Maximus. (n.d.). Physiopedia. Retrieved from https://www.physio-pedia.com/Gluteus_Maximus 

3. Gluteus Medius. (n.d.). Physiopedia. Retrieved from https://www.physio-pedia.com/Gluteus_Medius 

4. Neto, W. K., Vieira, T. L., & Gama, E. F. (2019). Barbell Hip Thrust, Muscular Activation and Performance: A Systematic Review. Journal of Sports Science & Medicine, 18(2), 198–206. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6544005/ 

5. Neto, W. K., Soares, E. G., Vieira, T. L., Aguiar, R., Chola, T. A., Sampaio, V. de L., & Gama, E. F. (2020). Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review. Journal of Sports Science & Medicine, 19(1), 195–203. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7039033/