Glute (Bum) Strengthening Exercises | Doctor and Physio led

In this video, I’m excited to share with you a comprehensive guide to glute strengthening exercises that can significantly enhance your posture, movement, and overall fitness. Strong glutes are not just about aesthetics; they play a crucial role in stabilizing your lower body, improving your running performance, and supporting your spine. Whether you’re a fitness enthusiast or just starting your journey, these exercises are designed to be accessible and effective, allowing you to perform them at home or in the gym.

I’ve teamed up with my colleague, Ella Boy, a qualified physiotherapist, to demonstrate 10 simple yet highly effective glute exercises. Before we dive into the details, I want to emphasize the importance of consulting with your healthcare provider before starting any new exercise regimen, especially if you have existing health concerns. Let’s get started!

1. Squats Squats are a foundational exercise that targets your glutes, quads, and hamstrings. To perform a squat, stand with your feet slightly wider than hip-width apart and your toes angled out. Hinge your hips back and bend your knees until your thighs are parallel to the floor, keeping your chest lifted. Push through your heels to return to standing. Aim for three sets of 10 repetitions. Variations include sumo squats, goblet squats, and jump squats for added intensity.

2. Single Leg Deadlifts This exercise challenges your balance while targeting your glutes and hamstrings. Start with your feet hip-width apart, holding weights if you’re comfortable. Shift your weight to one leg, hinging forward at the hips while extending the opposite leg behind you. Keep your back straight and return to standing. Perform 10 reps per leg for two to three sets. You can also try bodyweight deadlifts or standard deadlifts for variation.

3. Single Leg Squats Single leg squats are excellent for building strength and stability. Stand with your feet shoulder-width apart, shift your weight onto one leg, and squat down while keeping the other leg lifted. Press through your heel to return to standing. If this is too challenging, use a wall for support or decrease the squat depth.

4. Glute Bridges Lying on your back with your knees bent and feet flat, engage your glutes and core to lift your hips until your body forms a straight line from your knees to your upper back. Hold for one to two seconds before lowering back down. Aim for three sets of 5 to 15 repetitions. For added challenge, try weighted bridges or single leg bridges.

5. Single Leg Hip Thrusts Rest your upper back on a bench or chair, with one foot on the ground and the other elevated. Drive through the grounded foot to lift your hips until your torso is nearly horizontal. Lower back down and repeat for three sets of five repetitions per leg. Variations include two-leg hip thrusts and adding weights for resistance.

6. Side Leg Raises Lie on your side with your legs stacked. Lift the top leg while engaging your glutes, holding briefly at the top before lowering it back down. Perform two sets of up to 20 repetitions on each side. Adding a resistance band can increase the challenge.

7. Kickbacks with Resistance Band Place a resistance band above your ankles and hinge forward slightly. Kick one leg straight back, then return it with control. Perform two sets of 10 to 15 repetitions on each side. This exercise effectively targets the gluteus maximus.

8. Glute Press Start on all fours with a resistance band above your knees. Kick one leg back while keeping your eyes forward to avoid neck strain. Return to the starting position and perform five to 10 repetitions on each side.

9. Bulgarian Split Squats Stand in front of a bench or chair, placing one foot behind you on the bench. Lower your front knee until it nearly touches the floor, then drive through your heel to return to standing. Complete three sets of 10 repetitions on each side, keeping your core tight and chest lifted.

10. Resistance Band Lateral Walks With a resistance band around your ankles, take small steps to the side while keeping tension on the band. This exercise is fantastic for targeting the gluteus medius, which is essential for hip stability.

These exercises are not only effective for strengthening your glutes but also for improving your overall fitness and functional movement. Incorporating them into your routine can lead to better posture, enhanced athletic performance, and reduced risk of injury.

If you found this video helpful, I encourage you to share it with friends and family who might benefit from these exercises. Your feedback is invaluable, so please let me know your thoughts in the comments section. And don’t forget to subscribe to my channel for more informative content on health and fitness.

For recommended equipment, check the description box of the video for links to dumbbells, kettlebells, resistance bands, and more. Let’s embark on this journey to stronger glutes together!