The 3 best exercises for strong glutes and healthy hips, according to science
Researchers ranked the effectiveness of hip-focused exercises, and these glute-builders came out on top
If you’re stuck in a chair all day or battling tight hip flexors, consider adding these three dynamite glute-strengthening exercises to your routine. Your glutes, the largest muscle group in your body, are your ticket to injury prevention, hip stability and turbocharged acceleration.
According to a recent study in the Medicine & Science in Sports & Exercise journal, we’ve cracked the code for the ultimate hip-focused exercises. Researchers measured ground reaction forces and used electromyography (a process using electrodes to measure muscle response) as a group of athletes performed hip-focused exercises, to identify which ones stimulated each glute muscle the most. The loaded split squat, bodyweight side plank, and loaded single-leg Romanian deadlift have officially claimed their spots as the gluteus maximus, medius and minimus champions, respectively.
The gluteus maximus is your run-forward powerhouse, the gluteus medius helps maintain hip stability and alignment, and the gluteus minimus adds finesse to pelvic control, with all three working together to keep hips functioning smoothly and pain-free as you run.
If these exercises (or strength training) are new to you, start without weights, adding resistance as you become more comfortable and gain strength.
Single-leg Romanian deadlift
Stand on one leg with a slight bend in the knee.
Hinge at the hips while keeping the back straight, extending the free leg behind for balance.
Lower your torso until parallel to the ground and you feel a stretch in your hamstrings.
Return to the upright position using the glutes and hamstrings, and repeat on the other leg.
Split-squat
Stand with one foot forward and the other behind.
Lower the back knee towards the ground, keeping the front knee aligned with the ankle.
Push through the front heel to return to the starting position.
Perform 10-12 reps on one leg before switching to the other side.
Bodyweight side plank
Lie on your side with legs stacked.
Lift your body, forming a straight line from head to heels, supporting yourself on your forearm.
Engage your core and hold the position, starting with a few seconds and working up to a full minute.
Switch sides to ensure balanced strength.
Gradual progression should always be used in strength training, along with a proper warm-up, like an easy jog or brisk walk.
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