Wellness Warrior

The Best Side Glute Exercises You Can Do At Home.

The great thing about these side glute exercises is that you can do them pretty much anywhere. Most people think that you won’t be able to build side glute muscles effectively without hitting the gym and using heavy weights. That’s far from the truth because you can build perfectly toned side glutes with nothing more than a dumbbell and a yoga mat. Having two toddlers can make it difficult to make time for a gym session, and I’ve never appreciated my dumbbells more!

side glute exercises
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What are the side glutes called?

Side glutes, also known as the gluteus medius and gluteus minimus, are often referred to as the muscles on the sides of your hips. While the gluteus maximus gets most of the attention for its role in shaping the buttocks, the side glutes play a role in stabilizing the pelvis, supporting the lower back, and helping in movements such as hip abduction and rotation. These muscles are essential for maintaining proper posture, balance, and lower body strength.

Strengthening the side glutes can help prevent injuries, improve athletic performance, and enhance the aesthetics of your physique by creating a more sculpted and balanced look. I mean, who doesn’t want a well-rounded butt?

Side glute exercises you can do at home.

Having a busy schedule can make it hard to fit in a gym session and work on the body you want. Luckily, there are so many great exercises you can do at home to help you reach your goals. These side glute exercises are just one step in the right direction! Getting together a list of all the exercises you enjoy doing is a great way to make sure that you get in a proper workout every single time.

Side Step Ups.

Side step ups are a great exercise for targeting the side glutes while also engaging the quads, hamstrings, and calves. You can do side step ups on any raised, flat surface but investing in a good aerobic step can make your life a whole lot easier and is great for so many different exercises.

To do side step ups, start by standing beside a sturdy platform or step, with your feet hip-width apart. Step up onto the platform with one foot, ensuring that you press through your heel and engage your side glute as you lift your body upward. Bring your other foot to meet the first one on the platform, then step down with the opposite foot first to return to the starting position.

Variations you can try:

  • Elevated side step ups: Use a higher platform or step to increase the range of motion and intensify the exercise.
  • Weighted side step ups: Hold dumbbells or a kettlebell in each hand to add resistance and challenge your side glutes further.
  • Pulse step ups: Add a pulsing motion at the top of the step up to increase time under tension and enhance muscle activation in the side glutes.

RELATED: The Best Foods To Eat For A Post-Workout Recovery.

Clamshells.

Although they might not be the most comfortable of exercises, they sure do work! Clamshells are a simple exercise for targeting the side glutes and strengthening the muscles around the hips.

To do clamshells, begin by lying on your side with your knees bent and stacked on top of each other. Rest your head on your bottom arm and place your top hand on your hip for stability. Keeping your feet together, open your top knee as far as you can without rotating your hips. Pause for a moment at the top of the movement, then slowly lower your knee back down. Repeat for the desired number of repetitions and then switch sides.

Variations you can try:

  • Resistance band clamshells: Place a resistance band around your thighs, just above the knees, to add extra resistance and intensify the exercise.
  • Clamshell pulses: After opening your knee as far as possible, perform small, pulsing movements at the top of the range of motion to increase time under tension and enhance muscle activation.
  • Modified clamshells: Perform the exercise in a standing position with a resistance band around your thighs, then raise one leg out to the side while keeping the other leg stationary, alternating sides to target each side glute individually.

Side Lunges.

Side lunges are a dynamic exercise that effectively targets the side glutes, quadriceps, hamstrings, and adductors. I prefer doing side lunges over regular lunges as they are much softer on my knees. I suggest adding a weight to your exercise to increase the intensity and get the most out of your exercise.

To do side lunges, start by standing with your feet shoulder-width apart and hands on your hips. Take a large step to the side with one foot, keeping your toes pointed forward and your other leg straight. Lower your body by bending your knee and pushing your hips back, keeping your chest up and core engaged. Push through your heel to return to the starting position, then repeat on the other side.

Variations you can try:

  • Weighted side lunges: Hold dumbbells or a kettlebell in each hand to increase resistance and challenge your side glutes further.
  • Pulse side lunges: After lowering into the lunge position, perform small, pulsing movements to increase time under tension and enhance muscle activation.
  • Curtsy lunges: Step one foot diagonally behind the other while lunging, crossing your trailing leg behind your front leg to target the side glutes from a different angle.

RELATED: 9 Of The Best Pull Day Exercises At Home.

Side Leg Lifts.

Side leg lifts are a great isolation exercise that targets the side glutes and outer thighs. You can do them either standing or lying down and are easily adapted to your fitness level.

To do side leg lifts, begin by lying on your side with your legs stacked on top of each other. Support your head with your bottom arm and place your top hand on the floor in front of you for stability. Lift your top leg upward, keeping it straight, and pause at the top of the movement to maximize muscle engagement. Slowly lower your leg back down without letting it touch your bottom leg.

Variations you can try:

  • Weighted side leg lifts: Place a dumbbell or ankle weight around your top ankle to add resistance and intensify the exercise.
  • Pulse side leg lifts: Lift your leg to the top of the range of motion and perform small, pulsing movements to increase time under tension and enhance muscle activation.
  • Side leg circles: Instead of lifting your leg straight up and down, trace small circles with your top leg in one direction, then reverse the direction to target different areas of the side glutes and outer thighs.

Lateral Walk.

I love calling these crab walks because well, that’s what they look like! Lateral walks target the side glutes, hips, and outer thighs while also improving hip stability and mobility. I suggest adding a resistance band into your workout to make this exercise the most effective it can be. It’s also great for a quick warm up into any fitness routine.

To perform lateral walks, start by standing with your feet hip-width apart and a resistance band looped around your thighs, just above the knees. Lower into a slight squat position, keeping your chest up and core engaged. Take a step to the side with one foot, then follow with the other foot, maintaining tension in the resistance band throughout the movement.

Variations you can try:

  • Mini-band lateral walks: Use a resistance band with higher resistance or position it higher on your thighs for added challenge.
  • Diagonal lateral walks: Step forward at a 45-degree angle instead of directly sideways to engage the side glutes from a different angle.
  • Lateral walks with squat: Do a squat before each step to increase the intensity and further engage the lower body muscles.

RELATED: The 9 Best Leg Day Warm Up Exercises Before Your Workout.

Side Squat.

I love a good squat, no matter the type! Side squats come up pretty high on my list. A side squat targets the side glutes, quadriceps, hamstrings, and adductors.

To do a side squat, start by standing with your feet wider than shoulder-width apart and toes pointed slightly outward. Keeping your chest up and core engaged, squat down to one side, shifting your weight onto the leg you are squatting towards while keeping the opposite leg straight and extended out to the side. Push through your heel to return to the starting position, then repeat on the other side.

Variations you can try:

  • Weighted side squats: Hold a dumbbell or kettlebell in front of your chest or at your sides to add resistance and increase the challenge.
  • Pulse side squats: After lowering into the squat position, perform small, pulsing movements to increase time under tension and enhance muscle activation.
  • Side squat jumps: Perform a side squat, then explosively jump upward from the squat position before landing softly and immediately transitioning into the next squat.

Conclusion.

Try adding a few of these side glute exercises into your home workout routine to sculpt and strengthen your lower body. Remember to focus on proper form and gradually increase the intensity as you become stronger. With consistency and dedication, you’ll be on your way to achieving your side glute goals in no time!

Happy workout,

Your Wellness Warrior!

3 thoughts on “The Best Side Glute Exercises You Can Do At Home.”

  1. Pingback: The Best Workout Programs You Can Use At Home.

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