11 Best Side Glute Exercises That Help Build Strong and Toned Hips

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Side glute exercises, aka lateral glute exercises, target the muscles on the sides of your buttocks, specifically the gluteus medius and gluteus minimus. Strengthening these muscles can help improve hip stability, enhance your lower body strength, and reduce the risk of injuries.

Side glute exercises target and strengthen the muscles on the sides of the buttocks, known as the gluteus medius and minimus.

The exercises focus on enhancing the appearance and functionality of those muscles, contributing to improved hip stability and lower body strength.

Incorporating side glute exercises into your training regimen can give several benefits, including better balance, mobility, and support for everyday activities. They can also help improve your performance in various sports and fitness-related movements.

Benefits of Side Glute Exercises

Side glute exercises can help you build a well-rounded lower body, and including them in your training regimen can help you achieve a more comprehensive approach to fitness.

Below are the key advantages of incorporating side glute exercises into your workout regimen.

Stronger Side Glutes

Side glute exercises target and strengthen the muscles on the sides of your buttocks.

Strong side glutes can help improve your posture, enhance athletic performance, and reduce the risk of hip and knee injuries.

Enhanced Hip Stability

Side glute exercises can help promote better hip stability. Strengthening the gluteus medius and minimus allows them to stabilize the pelvis and prevent it from tilting or dropping during movements like walking, running, and jumping.

The added stability can help reduce the risk of injuries and improve your movement efficiency.

Improved Functional Movement

The side glute muscles are essential for various functional movements, such as stepping sideways, changing direction, and maintaining balance.

Strengthening the muscles can make everyday activities, like climbing stairs or getting out of a car, easier and more efficient.

Better Athletic Performance

Many sports and activities require energetic and stable hips. These movements include running, hiking, dancing, baseball, and basketball.

Strong side glutes can help improve your performance in these activities by providing better control and power during lateral movements.

Reduced Risk of Knee Pain

Weak side glutes can contribute to issues like patellofemoral pain syndrome and iliotibial band syndrome, which can cause knee pain.

Strengthening the side glutes can help alleviate or prevent these conditions by reducing the strain on the knee joint.

Enhanced Core Activation

Some side glute exercises engage both the side glutes and the core muscles.

The simultaneous activation can lead to a
resilient and more stable core. That can help prevent injury and improve your strength.

Balanced Lower Body

Side glute exercises can help build a balanced lower body.

Many exercisers tend to overwork the front of their legs and neglect the side and back glutes.

Targeting the side glutes can help improve the symmetry and aesthetics of your lower body.

Injury Prevention

Strong side glutes can contribute to better biomechanics, helping to reduce the risk of injuries in the lower back, hips, and knees.

That can benefit those who engage in high-impact activities or have a history of lower body injuries.

Improved Posture

Strengthening the pelvis with movements like side glute exercises can contribute to better posture.

A properly aligned pelvis can reduce the likelihood of developing postural issues and lower back pain.

Toning and Aesthetics

Strengthening the side glutes can help tone and shape the buttocks.

That can contribute to a more sculpted and balanced lower body appearance.

Best Side Glute Exercises For Well-Shaped Hips and Thighs

Below are some of the best side glute exercises that help improve hip stability, boost lower body strength, and reduce the risk of injuries.

Side-Lying Leg Lifts

Side-lying leg lifts are excellent side glute exercises that can help strengthen the muscles on the sides of your buttocks.

The exercises require you to lift your leg against the force of gravity, which engages the side glutes over a significant range of motion. The full range of motion helps promote muscle development and flexibility.

Thus, side-lying leg lifts are some of the best side glute exercises that target and activate the side glute muscles while providing a range of motion and resistance that lead to muscle growth and functional benefits. They can help improve strength, stability, and lower body fitness.

Steps to follow

• Lie on your side on a yoga or exercise mat. You can use a cushion or folded towel under your head for support.
• Extend your legs straight and stack them on top of each other.
• Ensure your head, shoulders, hips, and heels are in line.
• Place your lower arm under your head or use it as support on the floor. You can place your upper arm on your hip or stretch it out in front of you for balance.
• Engage your core muscles.
• Lift your top leg as high as possible without allowing your body to roll backward or forward. Keep your leg straight as you lift. Ensure the motion is in the vertical plane, helping to target the side glute muscles.
• Pause briefly to feel the contraction in your side glutes when your leg is at the highest point.
• Then, lower your leg back down to its starting position with control.
• Perform 10-15 reps on one side. Switch to the other side and repeat.

Banded Side Steps

Banded side steps are excellent side glute exercises involving a lateral movement that engages the side glute muscles. The resistance band provides continuous tension on the glutes, making each step work the side glutes much more effectively.

Steps to follow

• Place a resistance band around your ankles or just above your knees. You can use a flat, looped resistance band or a mini band designed for this purpose.
• Stand with your feet at hip width and bend your knees slightly.
• Maintain good posture with your chest up and your core engaged for stability.
• Ensure there is tension in the band. You should feel the band pulling your legs together slightly.
• Take small steps to the side, moving one foot away from the other while maintaining tension on the band. Continue walking laterally for a set distance or a specific number of repetitions.
• Reverse your movement and walk to your starting position after completing the desired steps in one direction.

Standing Leg Abduction

The standing leg abduction involves lifting your leg directly to the side, which engages the side glutes. The primary action of moving the leg away from the midline of your body effectively targets the muscles.

Steps to follow

You can perform the exercise with or without ankle weights for added resistance.

• Stand upright with your feet together.
• Engage your core muscles.
• Lift one leg outward to the side as high as possible while keeping it straight. Focus on using the side glutes to perform the motion. Ensure the movement is controlled and deliberate.
• Pause briefly at the highest point and squeeze your side glutes to maximize muscle activation.
• Gently lower your leg back to its starting position with control.
• Perform 10-15 reps on one leg, switch sides, and repeat.

Lateral Box Step-Ups

Lateral box step-ups are excellent side glute exercises that target the gluteus medius, one of the muscles on the sides of your buttocks.

Lateral box step-ups involve a lateral stepping motion that directly engages the side glutes.

The act of stepping up onto a platform requires control and coordination. That can help improve lower body stability and balance.

The exercise replicates functional movements like stepping sideways or climbing stairs, making it beneficial for everyday activities and sports that involve lateral movement.

Required equipment: A sturdy platform, weight bench, plyo box or step (around knee height), (Optional dumbbells or a weighted vest for added resistance)

Steps to follow

• Stand beside the platform or bench with your feet at hip width.
• Place your hands on your hips or hold a dumbbell in each arm at your sides for added resistance.
• Step up onto the platform with your side leg. Place your whole foot on the platform.
• Push through your heel and engage your glutes and quadriceps to lift your body onto the platform.
• Straighten your leg on the platform, and your other leg will naturally follow.
• Stand tall on the platform with your hips and shoulders aligned. Ensure your knee is over your ankle and not caving inward.
• Step down carefully, one leg at a time, to maintain control.
• Perform 10-15 reps per side.

Side Planks

Side planks primarily target the core muscles but also engage the side glutes.

They are excellent side glute exercises for strengthening the entire lateral chain of the body, including the gluteus medius.

The Side plank position involves supporting your body weight on your lower arm and the side of your bottom foot. Stabilizing the pelvis engages the gluteus medius to keep your hips lifted and aligned, helping to strengthen them.

Steps to follow

• Lie on your side with your legs straight and your feet together. Place your elbow directly beneath your shoulder. You can support your body on your forearm instead of your hand.
• Lift your hips off the floor, creating a straight line from your head to your heels. Engage your core and maintain a straight body alignment. Avoid sagging or raising your hips.
• Actively engage your gluteus medius to help keep your hips lifted and in alignment while holding the side plank position.
• Maintain the side plank position for as long as possible, focusing on proper form and muscle engagement.
• Switch to the other side and perform the side plank on the opposite side.

Lateral Leg Raises

Lateral leg raises are excellent side glute exercises that target the gluteus medius and minimus. It can help improve hip stability, enhance lower body strength, and contribute to fitness and functional movement capabilities.

Steps to follow

• Stand upright with your feet together.
• Engage your core muscles.
• Lift one leg outward to the side as high as possible while keeping it straight. Focus on using the side glutes to perform the motion. Ensure the movement is controlled and deliberate.
• Pause briefly at the highest point and squeeze your side glutes to maximize muscle activation.
• Gently lower your leg back to your starting position with control.
• Perform 10-15 reps on one side, switch to the other, and repeat.

Side-Lying Clamshell with Resistance Bands

Side-lying clamshells with resistance bands are excellent side glute exercises involving a lateral leg-raising movement, directly engaging the side glutes. The resistance band adds extra tension, making each repetition more effective at strengthening the gluteus medius and minimus.

Steps to follow

• Attach a resistance band just above your knees or around your ankles.
• Lie on your side. Use a yoga or exercise mat for comfort if you wish.
• Bend your knees to 90 degrees and keep your feet together.
• Align your head, shoulders, hips, and heels in a straight line. You can rest your head on your lower arm, with your upper arm providing balance by placing your hand on your hip or keeping it in front of you.
• Engage your core muscles.
• Slowly open your top knee as far as possible while keeping your feet together, lifting it against the band’s resistance. Focus on using your side glutes to perform this motion.
• Pause briefly at the highest point and squeeze your side glutes to maximize muscle activation.
• Bring your top knee down gently to meet your bottom knee, returning to your starting position with control.
• Perform 10-15 reps on one side and switch to the other.

Side-Lying Leg Circles

Side-lying leg circles are great side glute exercises that involve circular leg movements, targeting the side glutes over a wide range of motion. The range of motion helps to promote flexibility and strength throughout the exercise.

Steps to follow

• Lie on your side. You can use a yoga or an exercise mat for comfort.
• Extend your bottom leg straight and bend your top leg at 90 degrees, placing your foot flat on the floor. You can use a cushion or folded towel under your head for support.
• Align your head, shoulders, hips, and heels in a straight line. Place your lower arm under your head or use it for support on the floor. You can place your upper arm on your hip or stretch it out in front of you for balance.
• Engage your core muscles.
• Lift your top leg as high as possible, creating a circular motion while keeping your leg straight.
• Make small circles in the air with your top leg, moving it clockwise and counterclockwise. The circular movements engage your side glutes.
• Focus on controlling the leg circles and using your side glutes to perform the motion. Keep your core engaged to help stabilize your torso.
• Pause briefly at the highest point of the circle and squeeze your side glutes to maximize muscle activation.
• Continue making circles for the desired number of repetitions in one direction, and then reverse the direction and perform the same number of repetitions.
• Switch to the other side and perform the leg circles on the opposite side after completing 10-15 circles on one side.

Standing Cable Hip Abduction

Standing cable hip abduction is one of the best excellent side glute exercises that involve moving your leg away from your body’s midline against resistance, directly engaging the side glutes.

The resistance provided by the cable machine helps target and strengthen the gluteus medius.

The cable machine provides continuous resistance throughout the range of motion. That means the side glutes work against resistance from the start of the movement to the end, which makes each repetition more effective for muscle engagement and development.

Required equipment: A cable machine with a low pulley, an ankle strap attachment

Steps to follow

• Attach an ankle strap to the low pulley of the cable machine and strap the ankle strap around your ankle.
• Stand upright, sideways to the cable machine, i.e., with one shoulder close to the cable machine. The cable machine should be on your side, and the cable should run parallel to your body. Hold onto the machine for support.
• Keep your legs at shoulder width with the strap on the leg furthest from the cable machine.
• Engage your core muscles.
• Lift the leg with the ankle strap outward to the side, away from the machine and against the resistance of the cable. Focus on using your side glutes to perform this motion.
• Pause briefly at the highest point of the movement and squeeze your side glutes to maximize muscle activation.
• Return your leg to its starting position with control.
• Perform 8-12 reps on one side and switch to the other to repeat.

Side Glute Kickbacks

Side glute kickbacks involve a lateral leg-raising motion, which targets and engages the side glutes. The targeted movement can help strengthen and tone the muscles.

Side glute kickbacks promote a significant range of motion for the side glutes. That can help enhance flexibility, strength, and muscle development in the area, making them excellent side glute exercises.

Required equipment: A cable machine with a low pulley, an ankle strap attachment

Steps to follow

• Attach the ankle strap to the low pulley on the cable machine and your ankle.
• Stand facing the cable machine with your feet at about hip-width. Hold onto the machine or a sturdy support for balance.
• Engage your core muscles.
• Lift your leg with the ankle strap attached, moving it out to the side and away from the machine. Focus on using your side glutes to perform the motion. Keep your leg straight during the kickback.
• Pause briefly at the highest point of the kickback and squeeze your side glutes to maximize muscle activation.
• Gently return your leg to its starting position with control.
• Perform 8-12 repetitions on one side and switch to the other to repeat.

Lateral Band Walks

Lateral band walks are great side glute exercises involving a lateral stepping motion while keeping tension on the resistance band. The movement directly engages and strengthens the side glutes.

The resistance band provides continuous tension throughout the exercise to enhance muscle engagement and help promote muscle development in the side glutes.

Required equipment: Resistance band

Steps to follow

• Place a resistance band around your ankles or above your knees. Ensure the band is secure but not too tight.
• Stand with your feet at hip width and maintain tension on the resistance band. Align your feet with your shoulders.
• Engage your core muscles to stabilize your torso and maintain proper body alignment.
• Step to the side with one foot, maintaining tension on the resistance band. Then, follow with your other foot to meet the first.
• Continue walking sideways for the desired number of steps.
• Focus on maintaining proper form by bending your knees slightly and keeping your back straight. Keep the tension on the resistance band throughout the entire exercise.
• Switch to the other direction after completing about 15 steps and perform the lateral band walk in the opposite direction to return to your starting position.

Final words from LiveLIfe

Incorporating side glute exercises into your fitness regimen can give you several benefits and improve your lower body strength, stability, and functionality. Thus, whether you are an athlete looking to enhance your performance or an exerciser seeking enhanced fitness, the exercises can be a valuable addition to your workout regimen.

Give the side glute exercises a prominent place in your training to help achieve a more sculpted and toned lower body. You will achieve hip stability, better balance, and enhanced performance in various activities.