When your glutes are weak, other muscles such as the lower back, hip flexors and hamstrings often overcompensate, and this can lead to pain and difficulty moving around.<\/p>\n
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Bouille\u2019s three-move Pilates-inspired routine for weak glutes is designed to build strength and improve lower-body stability.<\/p>\n
\u201cStrengthening the glutes will also support efficient movement and protect the joints, making everyday tasks and exercise feel easier and more controlled,\u201d explains Bouille.<\/p>\n
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How to do the five-minute Pilates-inspired routine<\/p>\n Bouille, who is the founder of The Island Studio<\/a>, recommends doing this routine two to four times per week. \u201cIt will take less than five minutes so it\u2019s easy to fit it into your day,\u201d Bouille adds.<\/p>\n The exercises: <\/p>\n Side-lying leg liftClamshellGlute bridge1. Side-lying leg lift<\/p>\n Time: 30sec each side<\/p>\n How to do it:<\/p>\n Lie on your side with your legs straight and together.Engage your core and keep your hips stable.Lift your top leg, keeping your toes facing forwards.Lower with control.Continue for time, then switch sides<\/p>\n Benefit: Strengthens your outer glutes and hips, which improves stability, balance and knee alignment.<\/p>\n What to read next<\/p>\n 2. Clamshell<\/p>\n How to do it:<\/p>\n Time: 30sec each side<\/p>\n Lie on your side with your legs together and your knees bent.Engage your core<\/a>.Keeping your hips vertical throughout, lift your top knee while keeping your feet touching.Hold for a few seconds, then lower slowly.Continue for time, then switch sides<\/p>\n Benefit: Targets the smaller glute muscles that support the hips and pelvis, helping to improve stability and reduce unnecessary strain on the knees.<\/p>\n