4 Best Glute Exercises at Home

By Ehren Allen, DPT/Certified Orthopedic Manual Therapist

Female athlete after finishing the 4 best glute exercises at home.

Female athlete exercising at home.

If your gym is closed due to COVID-19, you can still work those glutes at home. The 4 best glute exercises at home do not require expensive gym equipment. In fact, all you need is an exercise resistance band. If don’t have an exercise band, simply search online. A 5-pack of loop resistance bands costs between $8 to $25, depending on the brand.

Why is it Important to Workout your Glutes?

The quick answer is that working your glutes can help your knees? The gluteal muscles are very important for stabilizing the hip with daily activity such as walking, running, and stairs. They help to position the body over the leg. If the glutes are weak, it can cause extra stress on the knee and cause knee problems.

Gluteal weakness related to knee pain is especially prevalent in adolescent female athletes. As the pelvis expands during female development, the stress on the glutes increase. The gluteal muscles must work harder to maintain proper leg and knee position with running and jumping. That’s why it is so important to make them strong!

There are 3 Gluteal muscles. They work together with smaller muscles to move the hips and stabilize the pelvis. These Include:

  • Gluteus Minimus.
  • Gluteus Medius.
  • Gluteus Maximus.

What are the 4 Best Exercises to Work Glutes at Home?

1. Squats with Exercise Band

Female athlete performing squat with exercise band.

Image of athlete performing squat with exercise band.

Place the band around your knees. Place the feet and knees shoulder width apart. Squat down to about a 90 degrees angle at the knee. Keep the butt back and keep the knees behind the toes. Be sure to keep the knees out and keep resistance on the band. Hold for 30 seconds. Repeat 3 times.

2. Side-Step Squat with Exercise Band

Female athlete performing side step squats.

Image of athlete performing side step squats.

Keep the Exercise band around the knees. Hold a mini-squat position. Step side-ways with resistance on the exercise band. Take 8 steps to the left, then 8 to the right. Repeat 3 times.

3. Bridges with Exercise Band

Female athlete performing bridges.

Image of athlete performing bridges.

Lie on your back with your knees bent. Place the exercise band around the knees. Lift the buttocks and back off the table and keep resistance on the band to stimulate glute contractions during the exercise. Hold 20 seconds. Repeat 20 times.

4. Side-lying Straight Leg Raises

Female athlete performing Side-lying leg raises.

Image of athlete performing Side-lying leg raises.

Lie on your side with the legs and body straight. Lift the top leg about 18 inches with the leg straight. Hold for 30 seconds. Repeat 3 times. (Be careful to avoid rolling backwards as the leg gets tired.)

Conclusion

Doing the 4 best glute exercises at home can be a great way to protect your knees. Working the gluteal muscles can also help you stay in shape during the COVID-19 crisis.

If you have any pain during these exercises, stop immediately. Muscle fatigue and soreness are pretty normal. Sharp pain or pinching is not normal.
If you have pain in your knees, hips, or back, strengthening may help. If pain persists, the Jacksonville Orthopedic Institute is here to help. Our doctors and therapists are available in our offices or with Telehealth visits.

To schedule and appointment in our offices or with telemedicine, call JOI-2000 or click the link below. JOI MD’s are now offering ASAP Injury or Fracture appointments.

Book An Appointment with a JOI Physician.

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Ehren Allen, DPT, COMT

Image of Ehren Allen, DPT, COMT – Content Writer


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