Exercises used to strengthen gluteal muscles
The following exercises have been specifically grouped to strengthen the gluteal muscles (your buttocks).
Prone (lying) buttock squeeze (view video)
The aim of this exercise is to activate your gluteal muscles (your buttocks) and to stretch your hip flexors.
(Book reference Level 1 Exercise 8)
Standing buttock squeeze (view video)
The aim of this exercise is to activate your gluteal muscles (your buttocks) and to stretch your hip flexors.
(Book reference Level 1 Exercise 8b)
Mini chair squats (view video)
The aim of this exercise is to strengthen the gluteal muscles, or your buttocks, and to strengthen the quad, or front of thigh, muscles.
(Book reference Level 2 Exercise 4a)
Heel slide against exercise tube (view video)
The aim of this exercise is to strengthen your gluteal muscles (your buttocks), to stretch your hip flexors and also to strengthen your quads (the front of your thighs).
(Book reference Level 2 Exercise 7)
Sit to stand with correct technique (view video)
The aim of this exercise is to strengthen your gluteal (or buttock) muscles, strengthen your quad (or front of thigh) muscles and to improve your ability to stand up from a chair.
(Book reference Level 3 Exercise 4)
Active hip extension (view video)
The aim of this exercise is to strengthen your gluteal, or buttock, muscles and to stretch your hip flexor, or front of hip, muscles.
(Book reference Level 3 exercise 9)
Hamstring bridges (view video)
The aim of this exercise is to strengthen the gluteal or buttock muscles and to strengthen the hamstring or back of thigh muscles.
(Book reference Level 3 Exercise 12)
Safety considerations
- Suggested repetitions are a guide only.
- If needed, do fewer or break the repetitions into smaller sets with a short rest in between.
- Aim to build up (over a few weeks) to doing strengthening exercise daily.
- Mild discomfort could be expected when commencing new exercises but no lasting increase in pain.
- Do not continue exercising with increasing pain or pain that is moderate to severe.
- Performing exercises too fast often reduces their effectiveness - don't be in a rush to finish, and only exercise within your physical capabilities.