Top 5 Side Glute Exercises for Stronger Hips

Strong glutes aren't just about aesthetics. They're the foundation of functional movement, athletic performance, and injury prevention. While most people focus on exercises that target the gluteus maximus (the most significant muscle in your backside), the side glutes—specifically the gluteus medius and gluteus minimus—often get overlooked.

These smaller muscles play a crucial role in stabilizing the hips, improving balance, and supporting proper movement patterns during everyday activities, such as walking, climbing stairs, or standing on one leg. Weak glutes on one side can lead to knee pain, lower back discomfort, and an increased risk of injury during physical activity.

The good news? Strengthening your side glutes doesn't require fancy equipment or hours at the gym. With the right exercises and consistent practice, you can build stronger, more stable hips that support you in every movement.

In this guide, we'll walk you through the top 5 side glute exercises, complete with step-by-step instructions, tips for proper form, and advice on how to incorporate them into your routine.

Why side glute exercises matter

Strong side glutes, also known as the gluteus medius muscles, play a crucial role in maintaining balance, stability, and overall lower body strength. These muscles are responsible for stabilizing the pelvis during activities such as walking, running, or climbing stairs.

Neglecting the side glutes can lead to muscle imbalances, which may result in poor posture, reduced athletic performance, and increased risk of injuries such as knee pain or ankle instability.

By incorporating side glute exercises into your fitness routine, you can enhance hip mobility, improve posture, and build a solid foundation for functional movement.

Whether you're an athlete or simply looking to stay active and pain-free, focusing on these muscles is essential for overall health and well-being.

Benefits of Side Glute Exercises

Improved Hip Stability: Strengthening the side glutes helps stabilize the hip joints, reducing the risk of imbalances and injuries.

Enhanced Athletic Performance: Strong glute muscles on the side contribute to improved lateral movements, agility, and explosive power in sports and physical activities.

Better Posture: Targeting these muscles can correct alignment issues, leading to improved posture and reduced strain on the lower back.

Reduced Risk of Injuries: A well-balanced and strong hip structure lowers the likelihood of common injuries, including knee pain and ankle instability.

Greater Functional Movement: Side glute exercises enhance daily movements, such as walking, climbing stairs, and bending, making everyday tasks easier and more efficient.

Aesthetic Benefits: Building the side glutes can contribute to a more defined and sculpted lower body appearance.

The Top 5 Side Glute Exercises

1. Lateral Band Walks

Lateral band walks are one of the most effective side glute exercises for activating the gluteus medius. This exercise is simple, requires minimal equipment, and can be done almost anywhere.

Equipment needed: Resistance band (loop or mini band)

How to do it:

1. Place a resistance band around your legs, just above your knees or around your ankles for more resistance.
2. Stand with your feet hip-width apart and bend your knees slightly.
3. Engage your core and maintain an athletic stance with your chest up and your shoulders back.
4. Step to the side with one foot, keeping tension on the band.
5. Follow with the other foot, maintaining the exact distance between your feet.
6. Take 10-15 steps in one direction, then reverse and walk back.

Tips for proper form:

• Keep your knees aligned over your toes. Don't let them collapse inward.
• Maintain tension on the band throughout the entire movement.
• Keep your hips level. Avoid tilting or rotating your pelvis.
• Take controlled steps rather than rushing through the movement.

Variations:

• Use a heavier resistance band to increase difficulty.
• Try diagonal band walks (stepping forward and to the side) for a different challenge.
• Add a squat between each step for extra glute activation.

2. Side-Lying Hip Abduction (Clamshells)

Clamshells are a classic physical therapy exercise that isolates the side glutes without requiring much strength or coordination. They're perfect for beginners or anyone recovering from an injury.

Equipment needed: Optional resistance band

How to do it:

1. Lie on your side with your legs stacked and your knees bent at a 90-degree angle.
2. Rest your head on your bottom arm and place your top hand on the floor in front of you for stability.
3. Keeping your feet together, lift your top knee as high as you can without rotating your hips or pelvis.
4. Pause at the top, then slowly lower your knee back down to the starting position.
5. Complete 15-20 reps on each side, then switch sides.

Tips for proper form:

• Keep your hips stacked vertically. Don't roll backward or forward.
• Focus on squeezing your side glute at the top of the movement.
• Move slowly and with control. This isn't a race.
• Add a resistance band around your thighs to increase the challenge.

Variations:

• Straighten your legs for a more advanced version.
• Pause at the top of the movement for 3-5 seconds to increase time under tension.
• Add a resistance band just above your knees for extra resistance.

3. Single-Leg Glute Bridge

The single-leg glute bridge targets both the gluteus maximus and the lateral glute muscles, making it an excellent compound exercise for building hip strength and stability.

Equipment needed: None (optional: weight plate or dumbbell for added resistance)

How to do it:

1. Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
2. Extend one leg straight out in front of you.
3. Press through the heel of your planted foot and lift your hips off the ground.
4. Squeeze your glutes at the top, keeping your hips level and your core engaged.
5. Lower your hips back down with control.
6. Complete 10-15 reps, then switch legs.

Tips for proper form:

• Keep your hips level throughout the movement. Don't let one side drop.
• Engage your core to prevent your lower back from arching.
• Press through your heel, not your toes.
• Keep your shoulders and upper back pressed into the floor.

Variations:

• Place a weight plate or dumbbell on your hips for added resistance.
• Perform the exercise on an elevated surface (like a bench) to increase the range of motion.
• Slow down the tempo—take 3 seconds to lift, pause at the top, then take 3 seconds to lower.

4. Side Plank with Hip Abduction

This exercise combines core stability with side glute activation, making it a highly functional movement that challenges your entire body.

Equipment needed: None

How to do it:

1. Start in a side plank position with your elbow directly under your shoulder and your feet stacked on top of each other.
2. Engage your core and lift your hips off the ground, forming a straight line from head to heels.
3. Keeping your hips stable, lift your top leg a few inches off the bottom leg.
4. Lower your leg back down with control.
5. Complete 10-12 reps on each side, then switch sides.

Tips for proper form:

• Keep your hips elevated and maintain a straight line with your body.
• Don't let your hips sag or rotate backward.
• Focus on lifting your leg from the hip, not just bending at the knee.
• If this is too challenging, drop your bottom knee to the ground for a modified version.

Variations:

• Add a resistance band around your thighs for extra resistance.
• Hold your leg at the top for 3-5 seconds before lowering.
• Perform the exercise with your feet staggered (bottom foot forward, top foot back) for added stability.

5. Curtsy Lunge

The curtsy lunge is a dynamic exercise that targets the outer glutes while also engaging the quadriceps, hamstrings, and core. It's a great addition to any lower-body workout.

Equipment needed: Optional dumbbells for added resistance

How to do it:

1. Stand with your feet hip-width apart and your hands on your hips (or holding dumbbells at your sides).
2. Step one leg diagonally back and across your body, as if performing a curtsy.
3. Lower your hips until your front thigh is parallel to the ground.
4. Press through your front heel to return to the starting position.
5. Complete 10-12 reps on each leg.

Tips for proper form:

• Keep your chest up and your core engaged throughout the movement.
• Don't let your front knee collapse inward.
• Lower with control and avoid bouncing at the bottom.
• Focus on pushing through your front heel as you stand back up.

Variations:

• Hold dumbbells for added resistance.
• Perform the exercise as a walking lunge to increase difficulty.
• Add a pulse at the bottom of the movement for extra glute activation.

Incorporate side glute exercises into your routine.

Side glute exercises are a crucial component of any well-rounded lower-body routine. Strengthening the side glutes, particularly the gluteus medius, helps improve hip stability, balance, and overall athletic performance.

Incorporating these exercises into your training plan can also prevent injury by supporting proper alignment and reducing strain on the knees and lower back. Aim to include movements that specifically target this muscle group to maximize the benefits.

Practical Side Glute Exercises:

• Lateral Band Walks: Place a resistance band just above your knees or around your ankles. With knees slightly bent, take small, controlled steps to the side while keeping tension in the band.
• Clamshells: Lie on your side with your knees bent at a 90-degree angle. Keep your feet together and lift the top knee away from the bottom one, engaging your side glutes.
• Single-Leg Side Plank with Hip Abductions: Start in a side plank position. With your top leg extended, lift it toward the ceiling in a controlled motion, then lower it back down to the starting position.
• Curtsy Lunges: Step one leg diagonally behind the other while lowering into a lunge position. Focus on squeezing your side glutes as you stand up.
• Side-Lying Leg Raises: Lie on your side with your legs extended out straight. Lift your top leg toward the ceiling, then lower it slowly to engage the side glutes effectively.

Adding these exercises into your weekly routine, 2-3 times a week, will help build strong, balanced glutes and reap the benefits of improved stability and performance.

Build Stronger, More Stable Hips

Side glute exercises are a simple yet powerful way to improve your overall fitness, prevent injury, and enhance your performance in any activity. Whether you're a runner, weightlifter, or simply someone who wants to move more effectively, strengthening your side glutes should be a priority.

Start with these five exercises, focus on proper form, and stay consistent. Over time, you'll notice improvements in your balance, stability, and strength—and you'll feel the difference in everything you do.

Ready to get started? Grab a resistance band and try these exercises today.

Common Mistakes to Avoid in Side Glute Exercises

Even the best exercises won't be practical if your form is off. Here are some common mistakes to watch out for:

Neglecting Proper Form: One of the most common mistakes is performing exercises with improper form. This can lead to placing strain on other muscles or joints, minimizing the activation of the side glutes, and increasing the risk of injury. Always maintain a controlled movement and proper alignment.

Using Too Much Weight Too Soon: Starting with excessive resistance can compromise form and limit the effectiveness of the workout. Focus on mastering the movement with body weight or light resistance before progressing to heavier weights.

Relying on Momentum: Swinging or jerking the legs during exercises like leg raises can divert focus away from the side glutes. Ensure slow, controlled motions to engage the target muscles effectively.

Skipping Activation Warm-Ups: Entering workouts without activating the glutes can limit performance and the effectiveness of the exercises. Incorporate light activation movements, such as clamshells or banded walks, before your routine.

Ignoring Muscle Imbalances: Focusing excessively on one side or neglecting the weaker side can lead to imbalances that hinder stability and performance. Pay equal attention to both sides of the body during exercises.

Avoiding these common mistakes will ensure that your side glute exercises are both safe and effective, leading to stronger and more balanced glutes.

Conclusion

Strengthening your side glutes is an essential component of a well-rounded fitness routine. By incorporating targeted exercises into your regimen, you can enhance your stability, prevent injuries, and improve overall athletic performance.

The key to success lies in consistency, proper technique, and a focus on gradual progression. Remember, strong side glutes not only support your movement patterns but also contribute to better posture and functional strength in everyday activities. 

Commit to these exercises, and over time, you'll notice tangible improvements that enhance both your fitness and overall quality of life. Keep pushing forward—your body will thank you!

FAQs

1. How often should I train side glutes?

Two to three times per week is ideal, with at least one rest day between sessions.

2. Can side glute exercises reduce hip dips?

Yes! Strengthening the gluteus medius helps fill out the outer hip area, minimizing the appearance of hip dips.

3. Do I need weights for side glute growth?

Not necessarily. You can progress with bodyweight and resistance bands, then add weights for extra challenges.

4. How long does it take to see results?

With consistent training and proper nutrition, visible results often appear within 4–6 weeks.

5. Can men do side glute exercises?

Absolutely! Strong side glutes improve performance, balance, and aesthetics for everyone — regardless of gender.