Video: Glute strengthening exercises
Peer reviewed by Dr Sarah Jarvis MBE, FRCGPLast updated by Lilly Sabri, MHPCLast updated 29 Nov 2017
Meets Patient’s editorial guidelines
- DownloadDownload
- Share
- Language
- Discussion
- Audio Version
Strengthening the movement in your lower back, glute and core muscles is the gateway into improving your ability to perform various other exercises.
In this article:
Video picks for Exercise and physical activity
Playlist: Glute Strengthening Exercises
2 videos
Glute Strengthening Exercises
Lilly Sabri, MHPC
Glute Strengthening Exercises
Lilly Sabri, MHPC
Glute Strengthening - Clam Exercises
Lilly Sabri, MHPC
Continue reading below
Glute stretches
Glute max to support lower back
Get on all fours, with your hands directly under your shoulders and knees under hips.
Complete four cat/camel stretches - before finding neutral spine. Neutral spine is the point in the middle of cat and camel where your back is flat and you can balance an imaginary tray of drinks on your lower back.
Pull your core and stomach muscles in before shifting your body weight on to your left side and lifting your right leg up to 90° at the knee and hip, if able.
With your right foot flexed, pump the leg up towards the ceiling, leading with your right heel. Lift a few inches up and down with the leg to complete the donkey kick exercise.
Complete 20 repetitions on each leg, twice daily.
Clam exercise
Lie on your side with your knees bent, and your ankles and knees touching.
Try to create a small gap under your waist by drawing your stomach muscles in and activating the core muscles.
While keeping your feet together, open your knees apart in a slow controlled movement before closing them together again. Complete 20 repetitions on each side, twice daily.
Be careful to avoid your hips rolling and falling out of correct form. Keep the hips facing forward by pretending you have a full glass resting on your upper hip.
To increase the difficulty of this exercise, raise your feet up on to an imaginary stool, keeping the knees on the floor, and repeat the clam exercise.
Patient picks for Exercise and physical activity
Healthy living
5 ways to get more out of every step you take on the road to better health
Walking is one of the most popular forms of exercise in the world. It costs nothing, can be done almost anywhere and provides numerous health benefits. It decreases the chance and severity of long-term illnesses such as heart disease, diabetes and dementia and improves mental health, sleep, longevity and healthy ageing.
by Laura Williamson
Healthy living
Japanese walking: simple steps to a healthier you?
From jeffing to rucking, some of today’s fitness trends have rather interesting names. Japanese walking, also known as interval walking, is no exception. Developed in Japan, it’s a form of walking that’s suitable for most fitness levels and offers a range of health benefits. But don’t just take our word for it - let’s hear from the experts for a closer look.
by Victoria Raw
Continue reading below
Article history
The information on this page is peer reviewed by qualified clinicians.
29 Nov 2017 | Latest version
Ask, share, connect.
Browse discussions, ask questions, and share experiences across hundreds of health topics.
Feeling unwell?
Assess your symptoms online for free
Sign up to the Patient newsletter
Your weekly dose of clear, trustworthy health advice - written to help you feel informed, confident and in control.
By subscribing you accept our Privacy Policy. You can unsubscribe at any time. We never sell your data.