4 Best Glute Exercises at Home

By Ehren Allen, DPT/Certified Orthopedic Manual Therapist

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 or Gluteus Muscles?

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.

The Gluteus medius is important for stabilizing the pelvis with standing and walking.

Image of Pelvis with a weak gluteus medius

Gluteus medius weakness related to knee pain is especially prevalent in adolescent female athletes. This is due to 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 that work together with smaller muscles to move the hips and stabilize the pelvis. The three include, Gluteus Minimus, Gluteus Medius, and Gluteus Maximus.  This article will give you the best exercises to work these three Gluteal Muscles.

Gluteus Medius Weakness.

Image of Gluteus Muscles

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. Next, take 8 steps to the left, then 8 to the right. Repeat 3 times.

3. Bridges with Exercise Band

Female athlete performing bridges with band.

Image of athlete performing bridges.

To begin, lie on your back with your knees bent and place the exercise band around the knees. After that, 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.)

Why are Glute Exercises Important?

Doing the 4 best glute exercises at home can be a great way to protect your knees, hips, and back. Additionally, working the gluteal muscles can help you stay in shape during the COVID-19 crisis.

However, if you have any pain during these exercises you should 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.

To schedule and appointment, please call JOI-2000, schedule online 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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