Having a toned booty is great, but the real benefits of having strong glutes are more than just for looks! Your gluteal (maximus, medius, and minimus) is the largest muscle group in your body and are often the strongest. They work together to extend, rotate and abduct the hip, as well as provide proper pelvic alignment, single limb stance support and propulsion during running. Strengthening your glutes also helps decrease injury risk in the knees and lower back.
To help you build a strong backside, we’ve put together five exercises to tone your glutes.
Start with 3 sets of 10 to 12 repetitions (per side if single sided exercise) each. To get your form correct, try these exercises without equipment first.
1. Hip thrusters, with or without weights
For this exercise, make sure you lay on a bench or box that won’t move as you brace against it. Use a barbell or dumbbell weight that challenges you but doesn’t compromise your form to the point where you’re using your lower back to complete the thrust. Skip to step 3 if you don’t have weights.
- Begin by putting padding around your barbell to prevent it from digging into your hips when you thrust.
- Place your upper back flat across your bench with your barbell across your hips.
- Keep your feet planted firmly on the ground, close to your glutes.
- Drive your hips skyward, engaging your core and abs.
- Keep the movement in the lower body as much as possible (don’t “rock” your upper body to complete the move).
- Hold for a count then lower to your starting position.
2. Side step with resistance band
We recommend using aresistance band, but it can be done without the band!
- Make a loop with your resistance band.
- Step into the band so it sits just above your knees. Place your feet slightly wider than your hips, with your toes facing forward.
- Bend your knees and sit back slightly, then step to the left with your left foot, pulling the band tight around your legs.
- Step back toward the right foot to return your feet to shoulder width.. Take care to keep your feet pointing straight ahead, not turned out.
- Repeat on the other side.
3. Front Lunges
No accessories needed for this exercise, but you can always hold dumbbells in each hand to add more resistance.
- Lift your chest and chin and contract your abs to stand up straight. take a big step forward with your left foot.
- Sink straight down so your front left knee tracks over the top of your shoe and your back right knee points down toward the floor.
- Push back to the starting position. Repeat, alternating legs.
4. Front or Lateral Step Ups
You will want something sturdy and secure to step up onto for this exercise, such as a stair or step stool.
- Place your entire right foot onto your stepping surface. Press through your right heel as you step onto the bench.
- Bring your left foot to meet your right so you are standing on the bench.3. Return to the starting position by stepping down with the right foot, then the left so both feet are on the floor. Repeat on one side, then the other.
Grab a mat and find some space on the floor for this exercise.
- Lie on your right side with your knees bent on top of each other and your right arm under your head to support it.
- Keeping your feet together, open the clamshell by lifting your top knee up. While your hips will rotate during this exercise, your pelvis and core should remain stable.
- Close the clamshell, complete your full set of reps, then switch sides.
A fit body starts with a fit lifestyle. Get on track with this week’s delivery!