Gluteal Strengthening Exercises

Written by Brett Harrop

Updated: 11 May 2022

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.

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.

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.

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.

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Gluteal Strengthening – Intermediate Exercises

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Gluteal Strengthening – Advanced Exercises

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Become a PhysioAdvisor Member and gain full access to our complete Injury Database. Our experienced physiotherapists are updating PhysioAdvisor’s injury articles to include the most important information to help users take control of their injury and hasten their recovery. Updated sections include detailed information on: Treatment, Intermediate & Advanced Exercises and a step by step Rehabilitation Protocol for each updated injury article – ensuring you have the tools to take control of your injury and save money on expensive physiotherapy consultations.

Physiotherapy Products for Gluteal Strengthening Exercises & Rehabilitation

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

Other Exercises

• View Gluteal Stretches
• View Leg Stretches
• View Leg Strengthening Exercises
• 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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