Need a Stronger Butt? We’ve Got You!


Hello there, Austin queer fam! Did you know that strengthening your glute med (ahem, basically your butt) is crucial for stability when walking, running, or doing any activity on one leg? This workout can help alleviate ankle, knee, hip, and lower back pain, and also serves as a great hip warmup before exercising.

Glute Med Strengthening Workout: [printable checklist] 

Equipment needed: none
Sets and Reps
Lateral Walks
Step side-to-side with a resistance band around your legs to strengthen the hip and glute muscles.
3 Laps
Fire Hydrants
Stand and lift one leg to the side, keeping that knee bent at 90 degrees.
3 Sets of 10 Reps each
Captain Morgans
Hold a one-legged stance while raising the other leg to a 90-degree angle, hold for 30 secs
3 Sets of 30 Second Holds
Side Lying Hip Abduction
Lie on your side and lift your top leg up and down.
3 Sets of 8 Reps each

Why You Need a Strong Butt

Your glute med is a muscle located at the back of the hip, and it plays an essential role in maintaining stability during various activities. Strengthening this muscle can help reduce pain in the ankle, knee, hip, and lower back, making it an excellent resource for hip warmups before exercising.


Get the Most Out of This Workout

This workout is hard, so know these three things to maximize the impact!

  • Tailor exercises to target specific muscle groups.
  • Incorporate a mix of strength and stability exercises.
  • Progressively increase the intensity and volume of workouts.


This routine is general advice and may not be suitable for everyone. Always consult with your physical therapist or physician to tailor the exercises to your specific recovery needs and to get professional guidance on your progress.


Contact Us

At OutWellness ATX, we’re committed to supporting you through every step of your recovery journey. If you have any questions or need personalized advice, don’t hesitate to reach out to our expert team. We’re here to help you achieve a smooth and effective recovery.

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