Standing glute exercises – 10 minute workout to target your butt

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There are lots of floor glute exercises that are great for targeting the area, standing glute exercises have a few additional advantages. As well as training the glutes, they

Strengthen the core
Work the lower leg muscles
Improve balance and coordination
Are weight bearing, so help to maintain bone density

Advantages of standing glute exercises

What you need for this workout

You may be more comfortable in trainers for some of the exercises, especially the arabesque hop. If you’re not wearing trainers and are working on a hard floor, make sure you aren’t wearing footwear that could cause you to slip. You’ll also need a chair for support. Make sure the chair is stable and won’t slide on the floor.

Before you do this workout, please read these exercise guidelines.

Problems caused by weak glutes

The gluteus maximus, located at the back of the buttocks is responsible for extending the hips, rotating them externally, and stabilizing the pelvis. The gluteus medius and gluteus minimus, smaller muscles located on the sides of the buttocks, assist in these functions and contribute to hip abduction and stabilization. When these muscles become weak, they can lead to various problems.

Pain and Dysfunction

Weak glutes can contribute to musculoskeletal issues including:

Lower back pain: The glutes play a vital role in stabilizing the lower back. When they are weak, other muscles, such as the lower back muscles, have to compensate, leading to strain and pain.

Hip pain: Weak glutes can alter your gait and hip mechanics, increasing the risk of hip pain and impingement.

Knee pain: Improper hip mechanics due to weak glutes can also put undue stress on the knees, leading to pain and potential injuries.

Iliotibial band (IT) band syndrome: Weak glutes can contribute to IT band tightness and pain, which can cause discomfort and limit mobility.

Weak glutes can also affect athletic performance in various ways:

Diminished power: Glutes are essential for generating power during explosive movements like sprinting, jumping, and changing directions. Weak glutes can limit your power output, affecting your performance in sports and fitness activities.

Decreased stability: Weak glutes can compromise your stability during exercises and activities, making you more prone to falls and injuries.

Reduced endurance: Glutes play a significant role in maintaining proper posture and form during exercise. Weak glutes can lead to poor posture and fatigue, affecting your endurance.

Standing glute exercises – reps chart

These are the exercises and the reps you should do for each – instructions for the exercises are below the chart. For the side leg circles, do 10 clockwise and 10 anticlockwise before changing to the other leg.