Today, many people only workout to achieve aesthetic goals. However, in your exercise program, the functionality of muscle should be the priority. The gluteal muscles are the largest muscle group in the body and work together to help you perform daily activities, such as standing, sitting, and walking.
Strong gluteal muscles are crucial for:
Pelvic stability
Good posture
Proper alignment and body mechanic during physical activity
Before discussing these 7 exercises, consult your personal trainerto know whether or not these exercises are appropriate for you to perform to develop stronger gluteal muscles.
BEGINNER EXERCISES
Glute Bridge (No Equipment Required)
Lie horizontally with the face and torso facing up, with your knees bent and the feet flat on the floor.
Place the feet hip-distance apart.
Tighten up the core and move into a bit posterior pelvic tilt.
Tighten your glutes and press your hips up and away from the floor
Then, lower the hips to the normal position.
Complete 8 repetitions; rest and repeat for a total of three sets.
Side-Lying Hip Abduction (No Equipment Required)
Lie on your side on the floor with the legs extended and the hips neutral.
For support, rest your lower arm under your head, and align the head with the spine.
Elevate your top leg, keeping the foot flexed.
Then, lower the leg with control.
Control 10 repetitions and then repeat on the opposite side.
Perform 4-6 sets total (2-3 per leg)
INTERMEDIATE EXERCISES
Front Squat (Two Dumbbells)
Rest a dumbbell on the front edge of each shoulder
Position the feet about as wide as your hips
Keep the heels placed tightly on the floor and not allow them to rise during the exercise.
Brace your abdominal muscles, and stand tall, shoulder pulled back with good balance.
As you start to lower your body, point your butt backward by bending the knees.
Go down to where your thighs are parallel to the ground.
Press into your heels to straighten your knees and hips back up to a standing position.
Complete 8 repetitions, and repeat for a total of two sets.
Goblet Squat (Kettlebell)
Stand with your feet wider than hip-distance apart.
Hold a kettlebell in front of your chest, keeping the elbows close to the body.
Bend at the hips, knees, and ankles to lower down into a squat.
To stand, push the feet into the floor and return to normal position.
Complete 8 repetitions; rest and repeat for a total of three sets.
ADVANCED EXERCISES
Split Squat (Bench, Dumbbell)
Take up staggered posture holding dumbbells at sides
Bend your front knee to lower into a lunge until your thigh is parallel to the ground
Extend your hip and knee to drive up to the original position
Complete 10 repetitions and then switch legs (perform two sets on each leg).
Back Squat (Barbell)
Put the bar across the back of your shoulders.
Stand with the feet under the hips with your toes pointing forward.
Bend at the hips, knees, and ankles to lower down into a squatting position.
Keep your chest lifted and the torso upright throughout the exercise.
By extending the knees, hips, and ankles, you will be able to return to the starting position.
Choose a challenging weight that allows for 8-10 repetitions. Rest and repeat for a total of two-three sets.
A personal trainer in Londoncan help design your workout program to strengthen your whole body, including exercises to target your glutes.
As with any training program, muscle recovery is essential when strengthening your glutes. When you train consistently and allow sufficient rest time, you will be on the way to achieve your fitness goals.
