Glute Strengthening / Activation Exercises

In the 2nd blog in this series on the glute muscles, I am going to give you three simple exercises you can do to start to build some strength in those all important glute muscles. All you need to do these exercises is a Theraband (like in the picture). You can also check out the video below to see in details how the exercises are done. Our first exercise is side lying hip abduction, this is a great exercise for targeting the glute medius and minimus.  The setup is as follows:

  • Lie in a straight line on the floor
  • Make sure your pelvis is level, not tilted back or forward
  • Move your top leg slightly back from the top leg (into slight hip extension) and keep your toes pointed forward
  • Slowly lift the top leg up about 10 inches and then lower down, keeping the top leg in slight hip extension
  • Repeat until fatigue and do both sides

It really helps if you rest your finger on the glute medius muscle to make sure you can feel it firing up


I really like this exercise so long as it’s done properly; again it really targets the glute medius and minimus muscles. For this exercise, I like to use a theraband around the knees for some extra resistance. Setup is very important with this one:

  • Lie on your side with your legs together and knees bent to about 90 degrees and a theraband just above the knees
  • Make sure your pelvis is level, not tilted back or forward
  • While keeping your feet together slowly bring your knees apart
  • Make sure you do it slowly
  • Repeat until fatigue and do both sides

You can make this more challenging by holding for 2- seconds at the top of the movement.

Crab Walk

The final exercise is a crab walk, a great all round glute burner! This time we place the theraband around our ankles:

  • Stand with feet about shoulder width apart which should put tension on the band
  • Sit down into a slight squat keeping your back as straight as possible
  • Take 10-15 steps to one side trying to keep tension on the band at all times
  • Then take 10-15 steps the other way
  • Try and do two sets on each side

Increase the challenge by taking more steps.

So that’s part 2, these are great exercises to include in your overall S+C plan. I would advise doing these 2-3 times a week, and they are also great exercises to get the glutes firing before a match or a race.

Happy training!


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