What to try at home

An ideal exercise for beginners, gluteal bridges are safe for most people. For one performance:

1. Lie on your back with knees bent and feet flat on the floor.
2. Engage your abdominal muscles and slowly raise your hips. Aim for the knees to be at a close to 90-degree angle.
3. Hold the raised position for a few counts, then lower your hips, and repeat.

Sometimes called leg raises, this is an equipment-free exercise that most beginners can access. To increase the difficulty, a person can add an ankle weight to their upper leg.

To perform a lateral hip abduction:

1. Lie on one side with legs straight. Support the head with one hand resting on the elbow.
2. Flex one foot up the leg, and lift the leg while engaging the core. Keep the upper leg straight. Lower it slowly.
3. Repeat 10-12 times.
4. Lie on the other side and repeat.

This variation on the traditional lunge directly targets the gluteals. Also called the bent-over lunge, it effectively targets the glutes while being less stressful on the knees.

To perform this lunge:

1. Stand up straight, with feet together and arms at sides.
2. Engage the core and line your left foot back, and cut behind your right. Keep body weight on the right foot.
3. Bend your knees to squat, then stand up.
4. Switch sides and repeat.

This challenging exercise is more intense than the traditional lunge. It acts on the gluteal and cardiovascular system.

To perform a lunge jump:

1. Stand up straight, then take a step forward with your right foot.
2. Bend your knees to lower the body into a lunge.
3. Jump up, alternating the position of the legs so that the left is now in front. Land, going into a lunge with knees safely bent.
4. Jump again and repeat.

This low-impact exercise is easy on the knees and perfect for beginners. It requires no equipment, but to increase the difficulty, a person can add ankle weights.

1. Start on all fours with knees bent.
2. Keeping the back straight and the core stable, tighten the left gluteal muscles and slowly raise the left leg, keeping the knee bent at an angle of 90 degrees.
3. Return to starting position, then repeat on the other side.

Activation exercises target large muscles or muscle groups. They “wake up” the muscles, preparing them for exercise.

A person may use them as part of a warm-up, physical therapy routine, or regular exercise.

according to 2020 review, the exercise called the crescendo probably provides the best activation for the gluteus maximus. To do this, stand upright with a step or block in front of the body. Step onto the block with one foot first, then the other. Then back off.

Other exercises that activate the glutes include:

Squat: Starting at knees hip-width apart, bend the knees and lower the hips and buttocks slightly back, as if you were sitting in a chair. Return to the starting position.

Stabs: Take a step forward, then slowly bend the knees and lower the body so that the knees are bent at an angle of 90 degrees.

To increase the intensity of these exercises, try holding weights while performing them. Increase weights gradually to build strength.

Strength training is important for overall health.

As a 2020 study found, spending 2 or more Hours of strength training each week linked to a lower risk of death. Other factors — such as diet, stress levels, and sleep — are also likely to contribute to this risk.

Other benefits of strength training includes:

• Stronger muscles: Strengthening exercises help muscles work more effectively. Glute exercises may help a person gain strength to do regular activities, such as lifting, standing, or walking.
• Less pain: Strengthening exercises may relieve chronic pain caused by certain conditions, such as arthritis.
• Improve metabolism: Over time, an increase in muscle mass may lead to an increase in metabolism.
• Reduce the risk of falls: Strengthening muscles can improve coordination and reduce the risk of falls. It can also help strengthen bones and reduce the risk of osteoporosis.

Strengthening the gluteus maximus may help the body feel more stable while walking, climbing, standing, or lifting.

Anyone can do glute exercises at home, with little or no equipment. This makes it easy to incorporate into an existing fitness routine.

Muscle-strengthening exercises can make a person feel stronger, reduce chronic pain, increase metabolism, and reduce the risk of falls.