The glute muscles are a group of muscles on the back and sides of our hips that play a significant role in our day-to-day life. They are crucial for the stability of the hips, pelvis, and lower back through supporting posture and enabling movements such as walking, weight-bearing, and getting in and out of a chair. When the glutes are weak, they can contribute to low back pain, as the muscles of the low back and hamstrings may need to compensate for this decreased stability and support, leading to muscle or joint strains in those areas.
The gluteal muscles consist of the gluteus maximus, gluteus medius, and gluteus minimus. The gluteus maximus is responsible for the extension of the hip, whereas the gluteus medius and minimus are more involved in stabilising the pelvis during walking or running, and lifting our legs out to the side. Considering these movements, below are several glute exercises that can help strengthen and stabilize the pelvis.
Clams (with or without resistance band)
- Lay on your side with hips and knees bent to approximately 45 degrees (or so that your feet are in line with your hips and body)
- Keeping your feet together, raise your upper knee causing your hip to turn out without twisting through your back or pelvis.
- Hold this position then slowly lower the knee back to the starting position
Side Lying Leg Raise
- Lay on your side, with your legs out straight in line with your body. For more support place your hand in front of you, or have your lower hip and knee bent to 90 degrees
- With your upper leg out straight, raise it away from the ground as high as you can without turning through your back and pelvis.
- Hold this position then slowly lower the leg back to the starting position
Side Lying Leg Raise with Focus on Gluteus Medius Strengthening
- Lay on your side with the lower hip and knee both bent at 90 degrees, and the upper leg out straight. Roll your upper shoulder forward so your chest is angled towards the ground
- With your upper leg out straight, raise it off the ground, then extend the leg behind you and point your knee or foot towards the ground to internally rotate the hip. This motion is a more isolated recruitment of the gluteus medius muscle
- Hold this position, then slowly lower the leg back to the starting position
Hip Hitch
- Standing on both legs, tilt your pelvis backwards and shift your weight to the hip to be strengthened.
- Elevate the other hip up and hold this position, then slowly lowering back to the starting position.
- The range of this lift can be increased by standing on a step or box so the side to be elevated starts at a lower position
Hip Hinge
- Shift weight onto the hip to be strengthened.
- Bend forward at the hip with your other leg raising behind you, ensure that your hips remain level. Maintain a straight line with your back and leg as you hinge forward as far as comfortable, aiming to be parallel with the ground.
- Return to the upright position engaging through the back of the hip and thigh of the standing leg
The development of low back pain related to glute muscles can be debilitating. If you think you may be suffering from glute muscle weakness, it may be a good idea to come in and see one of the Osteopaths at Canterbury Health Hub. Here we can provide a comprehensive assessment, treatment, and management plan to meet your needs and goals.
This article is for information purposes only. Please consult your CHH primary healthcare professional for further information.