Exercises to Strengthen the Gluteal Muscles

Weakness or inhibition of the gluteus maximus and medius muscles can place additional stress onto the lower back, hip and knee joints. In this blog, we will discuss:

1. The role of the gluteus maximus and gluteus medius muscle.

2. What can cause these muscles to get weak or inhibit.

3. Useful exercises to strengthen the gluteal muscles.

Gluteus Maximus Muscle:

The gluteus maximus muscle is the largest muscle in the human body. It has little involvement in walking, but is used for more intense activities, such as running and steps/stairs (Leiberman et al, 2006).

It’s primary functions are:

- Stabilisation of the hips, pelvis and lower back.

- Exerting force and power to extend the thigh back during running and climbing.

The gluteus maximus can often get weak over time with prolonged sitting (i.e. sedentary lifestyle or working long days at a computer). As a result, there is an increased reliance on the hamstring and hip adductor muscles (the ‘back up’ hip extensors), to work harder when running or climbing. As a result, we get tight hamstrings and hip adductors. 

Another way the gluteus maximus can get weak or inhibited is due to tight hip flexors and weak core muscles. This causes the pelvis to be tilted forward which elongates the gluteus maximus, placing the muscle in a mechanically disadvantaged position.

Although weak or inhibited glutes may only pose as tight hamstrings and adductors initially, over time this can lead to injuries such as:

- Anterior knee pain

- ACL injuries

- Low back pain

- Hamstring strains

- Hip impingement

- Ankle sprains

Gluteus Medius Muscle:

The gluteus medius' primary function is hip abduction (i.e. raising the leg out to the side) and stabilising the pelvis. However, the muscle can be separated into two portions which assist in different movements. These two portions are anterior and posterior. 

The anterior (front) portion of the muscle assists in hip flexion (bending) and rotating the hip inwards (medial rotation). The posterior (back) portion of the muscle assists in hip extension (pulling the thigh back) and rotating the hip outwards (lateral rotation).

Gluteus medius can often get weak or inhibited by:

- Standing with body weight leaning onto one leg.

- Sleeping on your side with your leg bent (i.e. hip flexed) and rolled forward (i.e. hip adducted). This elongates gluteus medius, putting it at a mechanically disadvantaged position.

- Sitting cross legged (elongates gluteus medius, putting it at a mechanically disadvantaged position).

- Tight hip adductors (causes reciprocal inhibition of the gluteus medius).

Weak gluteus medius can lead to injuries, such as:

- ITB syndrome (runner’s knee)

- Patello-femoral pain (pain around the knee cap)

- ACL injury

- Ankle injuries

Reiman et al (2012) studied different exercises that are commonly prescribed for hip strengthening, and have found the below unilateral exercises (i.e. an exercise that predominantly involves one limb at a time) have high activity of both these gluteal muscles:

1. Single Leg Bridge

2. Step Ups

3. Single Leg Squat

4. Wall Squat (Single Leg)

5. Single Leg Deadlift

6. Lunge

Our Physiotherapists at Fulham Gardens have a range of tests to determine whether the gluteus maximus and medius muscles are weak or inhibited. This includes functional assessment of movements and the use of a hand-held dynamometer. A hand-held dynamometer provides a numerical reading of the force output provided by the muscle. It is compared to the opposite side to determine whether one side is outputing less. Your Physiotherapist will then provide a tailored exercise program to you based on your assessment and goals. Usually a minimum 12 week program with exercise progressions will give optimal results. 

Our articles are not designed to replace medical advice. If you have an injury or health concern, we recommend seeing a qualified health professional.