4 Easy Glute Muscles Strengthening Exercises You Can Do At Home

Looking for some easy exercises to incorporate into your glute-strengthening routine? Our physio has four easy exercises you can do at home.

Glute strengthening exercises for at home

Start at your own pace and gradually increase the intensity as you become more comfortable.

The following guidelines are suitable for individuals at all fitness levels, whether you are a beginner, intermediate, or advanced.

To strengthen your glute muscles, you can incorporate a variety of exercises into your fitness routine. Here are some effective exercises that specifically target the glutes:

Arse back Squats

glute muscle strengthening exersise

Stand with your feet hip-width apart.

Bend your knees and lower your body as if sitting back into a chair, keeping your weight on your heels.

The image above shows same action but using a TRX. 

Slowly rise back up to the starting position.

 Bulgarian Lunges


Your back foot goes on a surface such as a chair.

Now sink into the front leg

You should be weight bearing through your heel, which increases glute activation.

Glute bridges


Lie on your back with your knees bent and feet flat on the floor, hip-width apart.

Lift your hips off the ground, squeezing your glutes as you raise your hips as high as possible.

Pause at the top and then slowly lower your hips back down.

To increase difficulty, you can place a resistance band above your knees or lift one leg off the ground while performing the movement.



Stand in front of a sturdy step or bench.

Step one foot up onto the bench, driving through your heel and engaging your glutes.

Step back down and repeat with the opposite leg.

You can increase difficulty by holding dumbbells in your hands.


While glute exercises are generally safe for most individuals, it’s important to keep in mind a few precautions to ensure safety and minimise the risk of injury.

Weakened Glute Symptoms

Gluteal weakness often starts out as poor posture, ultimately resulting in lower back pain. Weak glutes can make it challenging to get up from a chair without using your hands or climbing stairs without relying on railings, then leading to pain in the knees and hips.

Symptoms of weakened glutes are;

  • Poor posture
  • Lower back pain
  • Trouble getting in and out of a chair
  • Trouble getting up stairs
  • Strained shoulders
  • Balance may be off,
  • Pain in your hips, knees, ankles and feet

Glute Strength

Strong glutes are so important for your overall health. They play an important role in maintaining good posture and are connected to your lower back muscles, which means that having strong glutes can help prevent back and neck pain.

Strong glutes contribute to better balance and stability, reducing the risk of falls.

When your glutes are strong, all of your muscles work together.

If your glutes are weak, your body can easily become become imbalanced when you walk, stand, or run. This imbalance can lead to compensatory actions by other parts of your body, resulting in hip, knee, or foot pain.

Whether you’re an athlete striving to perform at your peak or an older adult aiming to maintain independence, strong glutes are absolutely essential. They serve as a foundation for optimal physical performance and overall well-being.


Here at Physio and Fitness Clinic, we can assist you with your sports injuries, and build core strength. Make an appointment with a physio today for physiotherapy and physio run pilates.