The gluteal muscles, the muscles that make up the buttocks, are some of the strongest muscles in the body. Weak gluteal muscles can contribute to problems in the hips and upper legs, as well as issues with balance. For these reasons, keeping the gluteal muscles strong is especially important in older populations and athletes. Try these at home exercises to strengthen the gluteal muscles.
Glute press - Begin on the hands and knees (hands under the shoulders, knees under the hips). Bend the right leg 90 degrees and press through the heel toward ceiling while squeezing the glute. Hold for ten counts and lower down slowly while keeping tension on the glute. Perform ten reps. Repeat with the left leg.
Single leg bridge - Lie flat with the knees bent and the feet flat on the floor. Extend the right leg up toward the ceiling and press through left heel to lift the hips off of the floor. Hold for ten counts and lower down without touching the floor. Perform ten reps. Repeat with the left leg up.
Hip raise - Begin on the hands and knees (hands under the shoulders, knees under the hips). Lift the right leg up to the side as high as is comfortable. Hold for ten counts and lower down slowly. Perform ten reps. Repeat with the left leg.
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