Standing Glute Exercise

Overview

Do you struggle with hip pain or weakness? Try this exercise! You can tie a rubber band around your lower thighs if you need an extra challenge.

Level

Beginner

Targets

Glutes, hips

Step by Step Instructions

1. Stand with your feet shoulder-width apart.
2. Sit into a mini-squat, keeping your chest up and knees tracking over your toes (don’t let them buckle in or flare out).
3. Keep your weight mostly on the left foot and tap your right toe out to the side; return to start slowly.
4. Repeat 10 reps on the right, staying stable, then switch and do 10 reps on the left.
5. If that’s too challenging, alternate sides (right tap, left tap) to give each leg brief rest.
6. Progression (band): Tie a rubber band into a loop, sit to put both feet through, and position the band above your knees (not on the kneecaps).
7. Stand up, feet shoulder-width, return to a mini-squat to load the hips/knees.
8. Repeat the side toe taps against the band’s resistance—10 reps per side, moving slowly and keeping knees aligned.
9. Throughout, keep your torso upright and hips steady; avoid leaning side to side.
10. Perform 2–3 rounds as tolerated to strengthen the glutes/hips.

[Video Transcript]

Do you have hip pain or feel your hips are weak? I’m going to show you an exercise to help strengthen them. Stand with your feet shoulder-width apart, then squat down. Make sure your knees don’t buckle in or turn out. Tap your right toe to the side while staying stable on the left foot, moving nice and slow. Try to do 10 reps on each side. Once you’ve finished, don’t forget the other side. If this feels challenging, you can alternate sides to give each leg a break.

If this is too easy, you can level it up with a rubber band. Tie the band in a knot to make a loop, then put your feet through the center of the hole to create resistance. Try putting the band on while sitting, but if you feel stable, you can test your balance standing. Make sure the band is above your knees and not on your knee joints. Do the same exercise: feet shoulder-width apart, squat down so you’re loaded through your knees, and move the right foot to the side. You’ll notice it’s more difficult because of the extra resistance. Try it out. Hopefully it helps strengthen your glutes and supports your hips.

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