Overview

Gluteal strengthening is when you do exercises to make the muscles in your bottom (gluteal muscles) stronger. These muscles are important for posture, movement and balance.

Benefits of gluteal strengthening

Keeping your gluteal muscles strong helps with day-to-day activities, such as work or exercise. It can also help with a wide range of musculoskeletal conditions.

Risks of gluteal strengthening

There is a small risk that you will injure yourself when doing the exercises. This is when the exercises are not done properly. Your podiatrist will show you how to do the exercises properly to avoid injury.

Please let your podiatrist know if you have any problems with your back, hips or knees.

Gluteal strengthening exercises

Follow these instructions when doing gluteal exercises.

Repeat the following exercises 6 times (repetitions), and do this 3 times (sets). In total you’ll do 18 repetitions of each exercise. Make sure you rest for 1 to 3 minutes between each set. After you’ve done this, move on to the next exercise.

Leg raises

1. Lie down on your side.
2. Make sure your hips are straight and your legs are straight.
3. Lift the top leg up as high as you can without bending it, keep it in line with your body.
4. Lower your leg back down.

After you have finished 3 sets on one side, turn over and do 3 sets of 6 exercises on your other side.

Hip hitches

1. Stand up straight, with your feet shoulder-width apart.
2. Stand on 1 leg, holding onto the back of a chair for balance.
3. Raise 1 side of your hip straight up, try to keep your body straight and not lean to the side.
4. Hold for 3 seconds, then lower your hip until your hips are level.

After you have finished 3 sets on 1 leg, swap and do 3 sets of 6 exercises on your other leg.

Knee dips or squats

• Stand up straight, with your feet shoulder-width apart.
• Hold onto the back of a chair for balance.
• Bend both your knees and push your bottom out to a point you feel comfortable with, aim for a 90 degree bend (a right angle).
• Keep your back straight and make sure your knees do not go further forward than your feet.
• Hold this position for 2 to 3 seconds, then slowly straighten your legs so you’re standing in your starting position.

When you feel comfortable with this movement, you can do it on one leg at a time. This will help to strengthen your muscle more.

You could also use small weights, such as 5kg to 10kg, or hold a filled water bottle in each hand while doing this exercise. You can use heavier weights when you feel stronger.

If you have difficulty with standing or balancing, speak to your healthcare team before using weights. 

How much exercise to do

The exercises should feel difficult, and can make your muscles ache. If you feel sharp or strong pain, or pain that is still there after 24 hours, stop the exercises and speak to your healthcare team.

More exercises

If you feel confident with your exercises and want to increase your muscle strength, you can try these exercises.

You will need a resistance band or Theraband^®. A resistance band can introduce a new challenge to your workout and build up more strength.

Resisted knee dips or squats

• Stand with your feet slightly more than hip-width apart, with the resistance band just above your knees.
• Point your toes slightly outward and put your hands on your hips.
• Bend both your knees and push your bottom out to a point you feel comfortable with, aim for a 90 degree bend (a right angle).
• Keep your back straight and make sure your knees do not go further forward than your feet.
• Hold this position for 2 to 3 seconds, then slowly straighten your legs so you’re standing in your starting position.

Tip: Do not rise too quickly. Most benefits from squatting come from the movement of rising up. Slowly stand up while focusing on squeezing the muscles in your bottom (glutes).

Monster walks

• Put a resistance band round both your ankles, it should rest just above your ankle bone.
• Stand with your feet shoulder-width apart.
• Bend your knees slightly so you’re in a slightly squatted position.
• Take a step to the side.
• Bring the other leg towards the leg you’ve just moved, but make sure your legs are always shoulder-width apart so the resistance band does not become loose.
• Walk a total of 15 steps to 1 side, then repeat the other direction.

You can also try this workout on the NHS website. 

Things you can do to help yourself

There are other things you can do to increase your muscle strength and overall health, such as:

• maintain a healthy weight to reduce the weight on your feet as walk and move around
• exercise regularly to improve your overall health

Useful information

Versus Arthritis have information about arthritis and musculoskeletal conditions.

The Royal College of Podiatry have information on foot conditions, arthritis and diabetes.

Arthritis Action offer practical help to improve the quality of life for people affected by arthritis.