Get Great Glutes
How to Up Your Glute Game
There’s been a bit of discussion about my shapely glutes in one of my FB groups lately - hair flip - and building my glutes has, indeed, been a focus of mine for going on 7 years. (Whoa!)
Certain muscle groups need a bit more attention and glutes are one of them. They’re among the largest muscles in the body, but we neglect them with poor movement mechanics and too much sitting.
A few years back, I decided to emphasize glute work and back muscles in my workouts and holy WOW, was it a game changer! Not just in looks, but in function. It improved my posture and made other exercises easier - especially running!
Strong glutes support stability and mobility in hips and knees.
Strong glutes reduce back stress.
Strong glutes lower your risk of hamstring injuries.
HERE'S HOW TO WORK YOUR BOOTY
1) GET UP
When you sit for long periods of time, your glutes are in a relaxed, lengthened position. They’re getting wimpy. Stand up, already. You should get up at least every hour and walk around or even do some standing leg exercises to wake up those glutes.
2) STEP UP
Walking isn’t enough to strengthen glutes. (Walking activates the glutes at only 20-40% of maximum contraction.) You need something that requires a stronger contraction. Enter step-ups! Walk a flight of stairs several times, or do step-ups onto a high step or bench.
3) WORK UP
Do exercises like banded side steps, bridge hip lifts, and hip thrusts regularly. Add a steady variety of glute exercises to your workouts, working up to 3 sets, 3x per week, and you’ll see steady gains in strength and function and shape. (Ahem.)
Want exercise ideas to help you work your glutes? I got you.
Here are some ideas, from easiest to hardest!
Reverse Leg Lifts
Mini-Band Seated Clamshells
You'll need a set of mini-band loops for this exercise.
Mini-Band Repeater Side Steps
Diagonal Leg Lifts on Hands & Knees
Bridge Hip Lifts
Don't be like me and use a chair... do these with your upper back on a bench, coffee table, or couch.
Single-Leg Hip Thrusts
If you try any of these, let me know what you think!
Enjoy the burn!
Play the next game!