Top 5 Gluteal Exercises Backed by Research

This weeks 5-part series covers 5 exercises for strengthening the gluteal muscles. The gluteal muscles are on the back upper leg and support the low back, knees, and more. The 3 muscles are the gluteus maximus, medius, and minimus. 

Why are the gluteals important? 
1. The glutes help keep the pelvis level protecting the knees from injury
2. The glutes are important in movements such as squats and deadlifts
3. Research has shown the glutes to be weaker and smaller in hip arthritis (in other words, stronger glutes help support the joints nearby).

Do You Suffer from Neck Tension

Front Plank Hip Extensions
The front plank is known to be a good core exercise, but did you know that adding leg movements can significantly increase the glute activation too. Front planks with hip extensions has consistently been shown to have high activation of the gluteal muscles when tested using an EMG (a small needle measures the % of activation).

Heafner Health Advice:
In the clinic, I prescribe exercises such as this all the time. They are great for low back to leg disassociation (i.e. teaching the body how to isolate what is moving and what is staying still).
However, the full plank with hip extension is a tough exercise. If you are not ready for this movement, start by performing a partial plank on your knees. If that is still to difficult, start on hands and knees. Work on extending one leg backward at a time while keeping your trunk stable. 

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Side Plank Leg Raises
The side plank leg raise has been shown to have high muscle activation of the outer glutes on BOTH SIDES simultaneously. In other words, both the top and bottom leg are getting worked together. Interestingly, THE BOTTOM HIP MUSCLES MUST WORK HARDER THAN THE TOP IN THIS EXERCISE! 

Heafner Health Advice: 
When performing the leg raise, point your toes up toward the ceiling without allowing the pelvis to roll backward. Pointing the toes up engages specific fibers of the gluteus medius, which are important for protecting the knee joint. 

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Single Leg Squats
The single leg squat can be intimidating exercise. It requires balance, single limb strength, coordination, and a bit of a confidence. To make the movement easier, I suggest using a chair or bench press to start. The chair will provide a cue to sit backward into the movement, which engages the glutes more.

Heafner Health Advice:
IT IS COMMON TO SHIFT YOUR WEIGHT ONTO YOUR TOES. Be sure to keep the weight in your heels to make the glutes engage more! Additionally, avoid letting the knee collapse toward the midline and try to maintain level hips. 

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Pelvic Drops
The gluteus medius muscle is an important stabilizer of the hips while walking and running. This muscle keeps the hips level from side to side and controls the pelvic sway. In this exercise, we are retraining the pelvic drop throughout it’s full range of motion, effectively working the glutes from a shortened to lengthened position.

Heafner Health Advice: 
During the pelvic drop exercise, there will be a tendency to drop your shoulder toward the standing leg. Do NOT let this happen! Keep your body weight centered. Only move the pelvis! 

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Skater Squats 
While the skater squat has slightly lower gluteal activation than other exercises mentioned above, it is a great functional exercise that can be incorporated into any routine. The exercise challenges single leg balance while stabilizing the core and actively isolating movement in one leg. 

Heafner Health Advice:
Skater squats challenge the glute muscles on both legs simultaneously. TWO COMMON MISALIGNMENTS: 1. On the standing leg, do NOT let the knee collapse inward. 2. As the moving leg kicks backward, keep the hips pointed forward. Do NOT rotate from the low back.

About Heafner Health? 
Heafner Health is a cash-based Physical Therapy and wellness practice located in Boulder, CO. HH specializes in Physical Therapy, manual and manipulative treatment, and pain management. We continually strive to improve your overall health. HH's mission is to optimize the way you move to promote health and longevity. 

We look forward to helping you reach your health and fitness goals!
-Jim Heafner PT, DPT, OCS