A running back must have good balance when making cuts to avoid tackles, a baseball pitcher must utilize these hip muscles when in single leg stance during the wind up and follow through portions of the pitching motion. Basketball players utilize these muscles while playing defense and jumping off one foot. Gluteals are important to maintain our center of gravity and balance, the above-mentioned higher-level activities require adequate strength to complete the desired task or movement successfully.

So let’s take a closer look into the role of those specific gluteal muscles. The gluteus maximus muscle is primarily responsible for hip extension. It also plays a role in erect posture and hip abduction. It is the largest and heaviest muscle in the body and produces the most force of all our hip muscles. The gluteus medius is the prime mover for hip abduction which is moving the leg out to the side. This muscle is the most important with walking, running and single leg stance activity. It prevents the opposite side of the pelvis from dropping and allowing the other leg to move forward. The gluteus minimus is the smallest gluteal muscle and lies under the glute med and max. It is responsible for assisting in hip abduction along with internal rotation of the thigh. Like the glute med it helps to stabilize the pelvis during walking along with single leg activity.

It is important that athletes train these muscles properly as they prepare for the rigorous activity and requirements in their sport. To properly train each muscle it is not only important to work them as a group but to also isolate them individually. We will now look at some more challenging exercises to target the glute medius, maximus and minimus.

Back Squat

Start feet shoulder width apart, weight rested on the back of shoulders just along the upper traps. Begin to move down like sitting in a chair. Knees should stay behind or even with toes when performing a squat.

Sumo Deadlift

Begin feet wider than shoulder width, hands are inside knees with closed grip on bar, shoulders are slightly in front of the bar at starting position. Knees remain in line with toes, maintain lumbar curvature. Upon standing hips and shoulders rise at the same rate until bar passes the knees.

Weighted Step Up

Start at the bottom of an elevated step or bench, dumbbell or kettlebell in each hand. Step up with one leg on the bench/step and rise bringing the other leg up to the bench.

Side Plank Clamshells

With the band just above the knees, start in a side plank position with your knees on the ground while resting on your elbow. While keeping the body elevated off the ground externally rotate the top leg.

Resisted side stepping with band   

Place a looped elastic band around both ankles, bend your knees and step to the side while keeping tension on the band the entire time.  After taking sidesteps to the side in one direction, reverse the direction taking sidesteps until you return to the starting position.