If you want to walk faster, climb stairs easier, and reduce back, hip, or knee pain, there's one glute strengthening secret that most people miss. Learn what it is and how to use it to make all of your glute strengthening exercises more effective.
The Glute Strengthening Secret
Your glutes connect your thigh bone to your pelvis. But to use them effectively, your pelvis must be stable. The glute strengthening secret is activating your core—tightening your abs—to stop your lower back from doing the work instead.
Without core control, your back may arch when you try to extend or abduct your hip. This takes the work away from your glutes and puts strain on your spine instead.
How to Apply It: Floor Exercises
Glute Bridge
Most people arch too high in a bridge, which uses the lower back.
Instead, tighten your core, roll your hips under, and lift only as high as you can while keeping your abs tight.
Clamshell
The clamshell targets your gluteus medius and minimus. But if your pelvis rolls backward, you may recruit the TFL or spine instead.
Tighten your abs and focus on a small, controlled lift with good form.
Standing Glute Exercises Using Core Activation
Standing Hip Abduction
Stand tall, tighten your core, and slowly move your leg out to the side. Don’t let your pelvis tip to the side.
Focus on isolating the gluteus medius and minimus.
Standing Hip Extension
With abs tight, gently move your leg backward using your gluteus maximus. Avoid arching your lower back.
Instead activate your abdominal muscles and focus on just moving through the hip.
Use a chair or wall for balance if needed.
Using the Glutes for Better Balance
Your gluteus medius and minimus help keep your pelvis level while standing on one leg. Tighten your core first, shift your weight, and slowly lift the opposite leg.
Avoid letting your pelvis drop.
Functional Glute Strength: Squats and Lunges
Squats
Without core control, you may arch your back, shift forward, and stress your knees. Instead, stack your trunk over your pelvis, tighten your abs, and sit back onto your heels.
Push through the heels to return to standing—keeping your core tight the whole time.
Lunges
Lunges work in multiple planes of motion. But again, arching the back makes them quad-dominant.
Tighten your core and sit back onto the heel to activate your glutes properly.
Try It Yourself
Now that you know the glute strengthening secret, try applying it to the exercises you already do. You’ll likely feel your glutes work more and your back work less. Over time, this can help reduce pain and improve function.
Need More Help to Strengthen Your Glutes?
If you live in the St. Louis area and need help to get stronger without causing or worsening pain, tap the button below to request an appointment.