4 Best Glute Exercises
By Bridget Bigale, PTA
4 Best Home Glute Exercises
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. The glut muscles are so important for the hip and your back. Our goal of this article is preventing injuries to the low back and the hip joint. We hope you enjoy this article by the most respected orthopedic practice in the region.
Read this article to learn the proper squat technique by JOI Rehab.
Why is it Important to do Exercise for Glutes or Gluteus Muscles?
The quick answer is that working your glutes can help your knee, hip and low back. 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.
Image of Pelvis with a weak gluteus medius
Gluteus medius weakness related to knee pain is especially prevalent in adolescent female athletes. As the pelvis expands during female development, the stress on the glutes increases. 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.
Image of Gluteus Muscles
What are the 4 Best Exercises for Glutes at Home?
1. Squats 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
Image of athlete performing sidestep squats.
Keep the Exercise band around the knees. Hold a mini-squat position. Step sideways with resistance on the exercise band. Next, take 8 steps to the left, then 8 to the right. Repeat 3 times. To read about the proper way to squat by JOI Rehab, please go to this article: proper squat technique
3. Bridges with Exercise 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
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.)
Glute Exercise Matters! But 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 and prevent other injuries.
Hip extensors and the gluteal muscles, which include the gluteus maximus and gluteus medius, are critical for the movement and stability of the hip joint. These muscles are responsible for extending the hip or moving the thigh backward.
Involved in various activities such as walking, running, jumping, and climbing stairs, hip extensors provide power and propulsion during movement, permitting us to push off the ground and move forward efficiently. These muscles also aid in maintaining balance and stability while standing or performing weight-bearing activities.
Hip Extensor Strengthening
Strengthening the hip extensors and the gluteal muscles is vital for overall hip function and preventing injuries. Exercises like squats and band exercises are effective exercises that engage the hip extensors. The goal is to develop all of the other muscles in the hip, back and knee as well. Additionally, specific isolation exercises like glute bridges, leg raises, and cable kickbacks can help target the hip extensors.
Weak hip extensors can lead to various issues and imbalances in the body. When these muscles are weak, the body compensates by relying on other muscles to perform hip extension. Compensation can certainly lead to other injuries. Weak hip extensors may contribute to poor posture, reduced hip stability, and limited range of motion. Hence, it is important to strengthen these muscles to maintain optimal hip function and prevent potential problems.
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. To schedule physical therapy at JOI Rehab, please call 904-858-7045. The muscles of the hip play a pivotal role in lower body movement and stability. This article’s goal was to provide a comprehensive understanding of the muscles of the hip. JOI is here to help you if you have hip pain.
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At JOI Online, our experienced team of hip specialists can provide personalized guidance and support throughout your recovery journey. Contact us today to learn more about our services and how we can assist you in achieving optimal health for the muscles of the hip. JOI Physicians continue to offer online new patient appointments. Make an appointment by calling (904) JOI-2000 or schedule online. A new option, you can now schedule and cancel follow-up appointments with your physician at the JOI Patient Portal.
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