How to Make Your Glutes Stronger

By the Editorial Team · Sunday, September 13, 2026

Dr. Gorecki advises that strengthening glute muscles can be effectively achieved through specific exercises performed two to three times weekly without any gym equipment, along with regular daily movement breaks to maintain activation. These practices help correct muscle imbalances, enhance functional strength, and support mobility across all ages, with improvements typically seen within six to twelve weeks.

Building stronger glute muscles can be achieved through targeted exercises that do not require gym equipment, according to Dr. Gorecki. Experts recommend incorporating two to three sessions per week focusing on movements such as glute bridges, single-leg glute bridges, side-lying leg lifts, clamshells, sit-to-stands, and single-leg deadlifts. These exercises specifically engage the gluteal muscles and can be performed at home or in any setting.

In addition to bilateral exercises like squats, it is beneficial to include unilateral movements that work each leg independently. Dr. Gorecki emphasized that while exercises involving both legs may allow the stronger side to compensate for the weaker one, single-leg exercises help to identify and correct muscle imbalances. These unilateral movements also closely replicate the muscle activity pattern used during walking, enhancing functional strength and balance.

Maintaining regular glute activation throughout the day is also important to counteract the effects of prolonged sitting. Dr. Gorecki suggests standing up every 45 to 60 minutes, taking walks after meals, and including brief movement breaks in daily routines to prevent “gluteal amnesia,” a condition where muscles become inactive due to inactivity. The recommendation is to aim for about ten minutes of movement every hour, as this routine may have more impact than a single intense workout later in the day.

Age should not be considered a barrier to strengthening glute muscles. Research indicates that adults well into their seventies and eighties can still gain significant benefits from consistent glute training. According to Dr. Gorecki, improvements are often noticeable within six to twelve weeks of regular effort. Strengthening these muscles can help combat the natural muscle loss associated with aging, supporting better mobility and overall physical health.

By combining targeted exercises, daily movement habits, and consistency regardless of age, individuals can effectively improve glute strength, which plays a key role in posture, balance, and athletic performance.

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