The gluteal muscles are made up of several important muscles that play a key role in the body's strength, stability, and flexibility. However, the gluteus medius (commonly known as the "side glutes") is often neglected. Nevertheless, the side glutes are crucial for pelvic stability and overall lower body strength.

Importance of Side Glute Exercises

The gluteus medius and minimus ensure pelvic stability, which is crucial for maintaining balance and proper posture during single-leg activities. Weakness in these muscles can lead to sagging hips and increased stress on the knees, ankles, and lower back. Strengthening the side glutes can prevent injury and enhance overall lower body strength and stability.

Here are 6 exercises to activate glute strength:

1. Clamshell Exercise

The clamshell exercise targets the gluteus medius and minimus, effectively working the glute muscles. Here's how to do it: Start by lying on your left side, with your left arm extended on the floor and your right hand placed in front of your navel. Stack your legs and align your hips, bending your knees at a 45-degree angle. Then, lift your right knee as high as possible, keeping the hips stable and the right foot stationary. Lower the knee back to the starting position and repeat for 30 seconds, then switch sides. Maintain a tight core, avoid rotating the hips, and ensure proper form throughout the movement.

2. Plank Jacks and Pop Jacks

Plank jacks and pop jacks combine gluteus medius, core muscles, and full-body strength training. Here's how to do it: Begin in a plank position, then jump both feet out to the sides and immediately jump them back together. From the plank position, jump your feet to the outside of your hands and then jump upward. Land softly, place your hands back on the ground, and return your feet to the plank position. Repeat for 1 minute, focusing on smooth and controlled movements while engaging your core.

3. Bent-Knee Lunge

The bent-knee lunge is a lower body exercise that engages the entire lower body muscles and emphasizes the lateral aspect of the gluteus maximus, helping to strengthen the legs and glutes. Stand with your feet hip-width apart and step your right foot back and to the left, bending both knees. Push through your left leg to bring yourself back to the starting position. Repeat 10-12 times on each side.

4. Side Lunges

Side lunges activate the gluteus minimus and are an effective exercise for targeting the glutes and legs. Stand with your feet hip-width apart, then step your left foot out to the side and lower into a lunge position. Push back to the starting position and repeat for 10 reps on each side. These two exercises help improve lower body strength and stability, making them suitable for individuals looking to work their glutes and leg muscles.

5. Single-Leg Press

Single-leg press is an effective exercise for targeting the glute muscles. Using a single-leg press machine, place one foot on the platform and fully extend the leg, then slowly lower the back. Repeat 10-15 times for each leg. This exercise helps strengthen the glutes and improve lower body strength and stability.

6. Lateral Band Walk

Lateral band walk is also an effective exercise. Place a resistance band above your knees, stand with your feet hip-width apart, and assume a quarter-squat position. Take a step to the right, then bring your left foot in, continuing in one direction for 10 seconds before switching directions. Keep your toes forward and maintain the quarter-squat position to effectively target the thigh and glute muscles.

In conclusion, as you increase glute activation, you can rely more on primary lower body exercises to enhance glute strength and promote growth. Consistency in performing the above exercises will achieve and maintain optimal glute activation.