Develop your gluteal muscles with only 4 exercises

The gluteus maximus, also known as the gluteus maximus, is the largest muscle in our body. What does this mean, exactly? Having toned glutes serves many more purposes than just looking good! Your glutes support you when you walk, stand, climb stairs and play sports.

As their location suggests, the gluteal muscles play a significant role in hip movement. Their primary function is hip extension, which is when the angle between the thigh and the hip increases. This movement is found in many sports such as sprinting, climbing, throwing or Swiss wrestling. Without your gluteal muscles, you wouldn’t be able to straighten and tilt your hips. So it makes sense to work on hip extension to improve your performance in training.

1 – The Good Mornings

Place the barbell in the power rack and position yourself underneath so that the bar rests on your trapezius directly below the base of your neck. Take a few steps back and stand with your feet hip-width apart. Push your hips back and tilt your upper body forward, keeping your spine stable. Your head remains neutral, in line with your spine. Tilt your upper body forward about 60-90 degrees, depending on the flexibility of your hamstrings. To return, push yourself up from your heels and straighten your hips. Contract your glutes as you stand up and return to the starting position.

Muscles: glutes, hamstrings and lower back.

Caution: Stop your downward movement as soon as you can no longer bend forward with your back straight from your hips.

2 – Hip Thrusts

You need a weight bench and a barbell. Sit on the floor and lean your shoulder blades against an exercise bench. Ideally, the lower part of your shoulder blades should be on the edge of the weight bench. First, place the barbell in the hollow of your hips. Hold the bar with both hands, slightly wider than your shoulders. Your feet are about hip width apart. Your toes point slightly outward. Stand up by pushing off your heels and straightening your hips toward the ceiling. Your hips are fully raised, your pelvis is tilted back and your gluteal muscles are fully contracted in the upper position. Now you lower the weight again with control. Your gluteal muscles remain contracted at all times.

Muscles: glutes, hamstrings, erector spinae and thighs.

Caution: In the upper position, your knees should be directly above your feet, and your shins should be perpendicular to the floor.

3 – Single Leg Romanian Deadlifts

Start in a stable position. Your feet are directly under your hips and pointing forward. Hold a weight in your right hand. Shift your center of gravity to your left leg, bend forward from your hip and lean your upper body forward. Keep your back straight. Reach back with your right leg and hold it in the air. Bend your left knee a little and keep your hips straight. You can relax your weight-bearing arm and let it hang. To return to the starting position, bring your back leg forward, straighten your hips and raise your upper body. Perform all reps on one side before switching legs.

Muscles: erector spinae, glutes and back of thighs.

Caution: Control your back leg and turn your toe toward the ground.

4 – Clamshells

Lie on your side and place the resistance band over your knees for more intensity. Bend your legs and tilt your hips. This creates an angle of about 45 degrees between your knees and hips. Your feet are on top of each other. Now lift your top leg against the resistance. Keep your feet together. Lower your leg again. Do all reps on one side before switching legs.

Muscles: Abductor