Exercises for Strengthening the Gluteal (Buttocks) Muscles

Trunk and Pelvis Exercise

Lay on your side on an exercise mat. Keep your body and legs straight. Push up on your forearm. Hold for 6 seconds. Roll over and work the other side.

Photo: trunk and pelvis exercise

Back Extensor Exercise

Slowly lift you head and shoulders up off the floor. Hold for 6 seconds.

Photo: back extensor exercise

Back Extensor and Gluteal Exercise

Keep your knee straight and slowly lift your leg up. Hold for 6 seconds then relax. Repeat with the opposite leg.

Photo: back extensor and gluteal exercise

Back Extensor and Gluteal Exercise

Slowly lift your opposite arm and leg. Hold for 6 seconds. Repeat on the other side.

Photo: back extensor and gluteal exercise

Arm, Trunk and Abductor Exercise

Keep your legs and trunk straight. Push up on your forearm and hold. Steady yourself and raise your top leg up and hold for 4 seconds.

Photo: arm, trunk and abductor exercise


Back Circuit Exercises    

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