5 EXERCISES TO WORK YOUR GLUTES


♦Do you sit all day? Or do you have low back pain? Knee pain? Are you running a race?
♦Or…just getting ready for swimsuit season? Then it’s time to build your glutes!

Your gluteus muscles are the 3 muscles that make up your butt: Gluteus Maximus, Gluteus Medius & Gluteus Minimus. As a trainer, I see weak glutes every day – people often ignore this very important muscle group.

So what do your glutes do? They are responsible for:

♦ supporting your pelvis
♦ extending your hip
♦ propelling you forward
♦ climbing stairs
♦ standing from a seated position
♦ keeping your legs, pelvis & torso in alignment
♦ Kind of important.



Here 5 Exercises to Work Your Glutes

Complete each exercises 2-3 times, 10-15 Reps, every other day.

1.Hip Lift/Bridge

Simple Bodyweight Legs & Glutes Workout - DietTools.com
Lay on back, feet under knees. Slowly lift & lower hips off the floor, while contracting through the abdominal and squeezing glutes.
Lie on your back with knees bent. Hold a light to medium weight on the crease between the leg and the hips.
Lift your hips off the floor.
Lift your right leg off the floor and then lift and lower the hips 15 times.
Repeat with your left leg off the floor.

2.Hip Extension

How to Do Hip Extension Correctly - SQUAT WOLF
This simple exercise will fire up the glutes and hamstrings. As a bonus, you can do the bodyweight version practically anywhere.

Stand tall with hands on hips (or, if needed, place your hands on a counter or chair for support). To make the move harder, wrap a resistance loop around your ankles.
Keeping both legs straight, squeeze your right glute and push your right leg back until your foot is a few inches off the floor.
Hold briefly, then reverse the movement to return to starting position. Do all reps on one side before switching to the other.

3.Side Leg Raises

15 Effective Leg Lift Exercise to do at Home (Simple & Easy ...
Lay on side on the floor, keeping hips stacked (one on top of the other) and extend top leg. Keep toe turned down towards the floor & lift/lower leg.
Lay on your side, core tight and toes dorsiflexed (flexed towards your face). Using your glute and keeping your hips in place, raise and lower the top leg. For more of a challenge, add a mini band right below the knee. Repeat 25 reps on each side.



4.Donkey Kicks

Butt - Donkey Kicks with Long Resistance Band - FIT CARROTS ...
Come to hands & knees on the floor. Extend 1 leg behind you and bend knee to 90 degrees. Lift/lower leg, from floor to hip level. Keep hips neutral.

5.Single-Leg Hip Lifts

HOW TO DO: Single Leg Hip Lift
Lie on an exercise mat with your knees bent so that your feet are flat on the floor.
Raise one leg off the floor and bend your knee up towards your chest. Yhis is the start position.
Perform the exercise by pushing down through your other heel and pushing your hips up, raising your glutes off the mat. Continue until your hips are in a straight line with your torso. Hold for a count of one.
Return to the start position by lowering your hip to the floor.
Complete all the repetitions for one set before changing legs.