Sports Therapy and Pilates

Top 5 Glute Exercises

Weak glutes can cause any number of injuries, presenting in the lower back, and traveling all the way down to the Plantar Fascia in the feet. Imbalances are very common and almost everyone will have a weak glute that doesn’t fire properly. This can then present as injuries on that same side.

Where Are My Glutes?

The glutes are collectively the biggest muscle in the body. There are 3 parts – Glute Medius, Glute Maximus, and Glute Minimus. They are responsible for hip extension (taking the leg out behind you) and hip abduction (taking the leg out to the side). These are two movements that are vital for all sports that include running, landing, or a change in direction. Weak glutes are very common and can often be the cause of lower back pain and hamstring issues. Patients are amazed that by strengthening and stretching their glutes, their back pain starts to reduce.

TOP 5 GLUTE EXERCISES:

Try these top 5 glute exercises to build strength in the glutes. This will certainly lead to improved strength, posture and flexibility, will could mean faster run times and more power on the bike. And who doesn’t want that!

But first, try a Trendelenburg Test in front of a mirror. Stand on one leg for 30 secs without leaning to one side or letting your hip drop or hitch. If there is movement in the hip and pelvis of the leg that lifts then this indicates a weakness in the hip/pelvis of the standing leg.

1. Hip Drops:

  • Standing on a step with one foot, lower other foot towards the
  • ground, use glutes to pull hip back to level.
  • Keep your pelvis square and core gently active.

 

2. Clam L1:

  • Side lying making sure you are in a straight line from hips to shoulders. Feet together and raise top knee away from lower knee.
  • Inhale to prep, exhale lift, inhale lower, making sure the glutes are being squeezed to lift the knee.
  • Can wrap a resistance band around knees to make harder.
  • Progress to Clam L2 – Lift feet off the floor and repeat breath and movement pattern for L1.
   

3. Shoulder Bridge L1:

  • Lying face up, feet shoulder width apart with knees bent, and peel the spine off the floor vertebrae at a time by squeezing the glutes. Inhale to prep, exhale to lift, inhale to hold at the top and exhale to lower.
  • Body should be in a straight line from shoulder blades to knees.
  • Progress to Shoulder Bridge L2 – Lift as L1, exhale to lift one leg off the floor (extra glute squeeze) inhale foot down, and then roll back down. Repeat on the other side.
   

4. Squat Against Wall:

  • Place a cushion against a wall in the crook of your knee and bend to 90deg.
  • Squeeze against cushion using knee (should feel this in opposite glute)
  • Keeping hips square and knees above ankle, do a mini squat.

 

 

 

 5. Standing Side Steps:

  • Place band around knees, into a mini squat position.
  • Keep core engaged by drawing belly button towards spine.
  • Step foot out to the side, keeping standing leg still.

 

 

 

 

How Often Should I Do These Exercises?

Add these into your weekly strength routine 2 x weekly. If you can, aim for 2-3 sets of 10-12 reps, taking as much rest as you need between sets.  It won’t be long before you feel your glutes strengthen and any niggle start to recover.

Written by Rhea Malkin BSc (Hons) Sports Therapist MSST and STOTT/APPI Pilates Instructor. For Sports Therapy and Pilates appointment availability contact Rhea.