7 Glute Activation Exercises & Their Benefits

The glute muscles are crucial in facilitating lower-body movements, such as walking, lifting, pushing, and pulling. Glute activation exercises aim to contract and engage the glute area, making the muscles stronger and more stable to handle these functional movements. 

The glutes are made up of three major muscles: 

• Gluteus maximus is the largest muscle in the human body, making up the bulk of the shape and form of the buttocks and hip area. This muscle is responsible for stabilising the upper body and pelvis, as well as for hip extension.  

• Gluteus medius assists in abduction and stabilisation of the hip and pelvis. This muscle is located on the outer surface of the pelvis and is particularly important for single-leg movements. 

• Gluteus minimus, located just beneath the gluteus medius muscle, predominantly acts as a hip stabiliser and abductor. 

Glute activation exercises are often recommended by physiotherapists for post-operative rehabilitation, stabilisation, and preventing injuries, particularly in the lower back, hamstrings, and knees. As leading physiotherapists in Chatswood, Sydney CBD, North Sydney, Mosman, and Hornsby, we utilise glute activation exercises to help our patients move without pain and perform well in their chosen activities. 

7 Glute Activation Exercises 

Glute Bridges 

Glute bridges effectively activate the gluteus maximus and build core stability. To perform a glute bridge, lie on your back, bend your legs at a 90-degree angle, position your feet towards your glutes, engage the glutes and core, and lift your hips towards the ceiling. If you want more of a challenge, use one leg at a time (unilateral), place a resistance band around the thighs, use ankle weights, or hold dumbbells on the thighs. 

Donkey Kicks 

Donkey kicks simultaneously activate the gluteus maximus while engaging the core. Kneel on your hands and knees with your feet flexed, engage your core to avoid arching the lower back, and drive one foot back and up towards the ceiling with your knee at a 90-degree angle. Donkey kicks can be advanced with ankle weights or a resistance band around the thighs.  

Fire Hydrants 

Fire hydrants target the gluteus medius. Fire hydrants involve being on your hands and knees, engaging the core, and lifting one leg out to the side at a 90-degree angle. Focus on squeezing your glutes to prevent your foot from rising higher than your knee, which shouldn’t exceed the height of your hip. To advance this movement, use angle weights or a resistance band around the thighs. 

Lateral Banded Walk 

A lateral banded walk activates and strengthens the gluteus medius. The movement involves placing a resistance band around your thighs, just above your knees, and standing with a slight bend in your knees and feet hip-width apart. Engage the core as you step your outer foot to the side, followed by your inner foot. You can add resistance to advance this movement, such as ankle weights, a kettlebell, or dumbbells. 

Clams 

Clams, or clamshells, work the gluteus maximus and the gluteus medius. Lying on one side, keep your heels together and your hips and knees bent, and open and close your top knee. This exercise seems simple, but it will have your glutes burning after just a few repetitions. Add a resistance band or hold a dumbbell on your thigh just above your knees to advance this move. 

Curtsy Lunge

Curtsy lunges activate the gluteus maximus and medius, and help build lower body strength and stability. Stand with your feet hip-width apart, engage your core, step your right leg back, crossing it behind your left leg, and bend your knee into a lunge. Curtsy lunges not only activate the glutes, but also work the core and legs to improve stability – making for a challenging exercise. If a standard curtsy lunge isn’t enough for you, use dumbbells or resistance bands to advance the move. 

Single-Leg Deadlifts 

Single-leg deadlifts work the gluteus medius, minimus, and hamstrings, helping to improve balance by strengthening stabilising muscles. Keeping your back flat and core engaged, stand with your feet hip-width apart, shift your weight into one foot, and bend your knee slightly. Lift your right leg behind you and lean forward, reaching your hand towards your foot on the ground, and return to your standing position slowly. To advance this movement, hold on to dumbbells or place a resistance band around your thighs.