The gluteus medius, also known as the “side butt,” is essential for stabilizing the hips and building strength in the lower body. Focusing on this muscle can help you achieve a well-defined and sculpted appearance, boost athletic performance, and lower the risk of injuries. Here are 10 key exercises to target your side butt, which I often recommend to clients aiming to firm and reinforce this region of the body.
Integrate these exercises into your workout routine to effectively work and tone your gluteus medius for a lifted and rounded look. To see the best results, consistency, proper technique, and gradual progression are key.
Now, let’s dive into how to perform the 10 best exercises for your side butt.
Side-lying Leg Lifts
Side-lying leg lifts are a simple yet effective way to isolate and activate the gluteus medius.
To start, lie on your side with your legs straight and stacked on top of each other. Use your lower arm to support your head and your top hand on the floor for stability. Brace your core, then raise your top leg upward at a 45-degree angle, ensuring it remains straight and in alignment with your body. Lower the leg slowly to the initial position without letting it touch the bottom leg. Aim for three sets of 15 repetitions on each side.
Clamshells
Clamshells are great for targeting the gluteus medius while engaging the core and improving hip stability.
Lie on your side with your knees bent at a 90-degree angle and your feet together. Rest your head on your bottom arm and place your top hand on your hip. Keep your feet together, and lift your top knee as high as possible without moving your pelvis or lower back. Slowly lower your knee back to the starting position. Perform three sets of 20 reps per side.
Fire Hydrants
Fire hydrants are excellent for activating the gluteus medius and improving hip mobility.
Start on all fours with your hands directly under your shoulders and your knees under your hips. Keeping your knee bent, lift one leg out to the side until your thigh is parallel to the ground. Lower your leg back to the starting position. Perform three sets of 15 reps per side.
Curtsy Lunges
Curtsy lunges are a dynamic exercise that targets the glutes, especially the gluteus medius, and engages the inner thighs.
Stand with your feet hip-width apart and your hands on your hips or clasped in front of your chest. Step your right leg behind your left leg and lower into a lunge, keeping your front knee aligned with your toes. Push through your left heel to return to the starting position. Repeat on the other side. Perform three sets of 12 reps per side.
Lateral Band Walks
Lateral band walks effectively target the gluteus medius and help improve hip stability and strength.
Place a resistance band around your legs, just above your knees. Stand with your feet shoulder-width apart and knees slightly bent. Take a step to the side with your right foot, followed by your left foot, maintaining tension in the band. Continue stepping side to side for the desired number of reps. Perform three sets of 20 steps per side.
Single-leg Glute Bridges
Single-leg glute bridges isolate each gluteus medius, promoting balance and unilateral strength.
Lie on your back with your knees bent and feet flat on the floor. Extend one leg straight up toward the ceiling. Push through the heel of your planted foot to lift your hips off the ground, forming a straight line from your shoulders to your knees. Lower your hips back to the starting position without touching the ground. Perform three sets of 12 reps per side.
Side Plank with Leg Lift
Side plank with leg lift combines core and gluteus medius activation for a challenging and effective exercise.
Start in a side plank position with your elbow directly under your shoulder and your feet stacked. Lift your top leg upward while keeping your body stable and aligned. Lower your leg back to the starting position. Perform three sets of 10 reps per side.
Standing Hip Abductions
Standing hip abductions target the gluteus medius while also engaging the core and improving balance.
Stand with your feet hip-width apart and hold onto a wall or chair for balance. Lift your right leg out to the side, keeping it straight and your toes pointing forward. Slowly lower your leg back to the starting position. Perform three sets of 15 reps per side.
Skater Hops
Skater hops are a plyometric exercise that targets the gluteus medius and improves cardiovascular fitness.
Stand with your feet shoulder-width apart. Jump to the right, landing on your right foot while bringing your left foot behind your right leg. Immediately jump to the left, landing on your left foot while bringing your right foot behind your left leg. Continue hopping side to side in a skating motion. Perform three sets of 20 reps per side.
Bulgarian Split Squats
Bulgarian split squats effectively target the glutes and improve unilateral leg strength and balance.
Stand a few feet before a bench or step with your back to it. Place your right foot on the bench behind you. Lower your body into a lunge position, keeping your front knee aligned with your toes and your back knee hovering just above the ground. Push through your front heel to return to the starting position. Perform three sets of 12 reps per side.
Frequently Asked Questions
What are side butt exercises?
Side butt exercises target the gluteus medius muscle on the side of your hips. These exercises are effective for shaping and toning the outer part of your glutes, helping you achieve a more rounded and lifted look.
Why is it important to work on the side butt?
Strengthening the side butt muscles not only helps with aesthetics by giving you a more sculpted look, but it also plays a crucial role in stabilizing your pelvis and hips. A strong gluteus medius can help improve your balance, prevent injuries, and support proper movement patterns.
What are the best exercises for the side butt?
Here are some of the best exercises for targeting the side butt:
1. Side-Lying Leg Lifts
- Lie on one side with your legs straight.
- Lift the top leg towards the ceiling, keeping it straight.
- Lower it back down without letting it touch the bottom leg.
- Repeat for the desired number of repetitions.
2. Clamshells
- Lie on your side with your hips and knees bent at a 90-degree angle.
- Keeping your feet together, open your top knee towards the ceiling.
- Return to the starting position without rotating your hips.
- Repeat on the same side before switching.
3. Side plank with leg lift
- Begin in a side plank position with your elbow on the ground.
- Raise your top leg towards the ceiling while keeping your core engaged.
- Lower the leg back down with control.
- Complete the desired reps before switching sides.
4. Side Step Squats
- Start by standing with your feet hip-width apart.
- Squat down and take a step to the side.
- Bring the other foot to meet the leading foot.
- Repeat on both sides.
5. Curtsy Lunges
- Stand tall and step one foot behind the other, crossing it at a diagonal.
- Lower into a lunge, keeping the front knee aligned with the ankle.
- Push through the heel to return to the starting position.
- Complete all reps on one side before switching.
How often should I do side butt exercises?
It is recommended to train your side butt muscles 2-3 times a week to allow for proper rest and recovery. Remember to incorporate a variety of exercises to target the muscles from different angles and prevent plateaus in your progress.
Are these exercises suitable for beginners?
Yes, the exercises listed are beginner-friendly and can be modified to suit different fitness levels. Start with a few sets of each exercise with proper form and gradually increase the intensity as you get stronger. It’s always advisable to consult with a fitness professional before starting any new exercise routine, especially if you have any pre-existing conditions.
