What if I told you that a strong, toned butt is the key to longevity? It's true! Glute strength is very important for injury prevention, functional movement, and maintaining proper posture, all of which contribute to living longer, healthier lives .
While there is no magic move for instant glutes, there are glute exercises that will activate and grow a ~well-rounded glute.
As we age, we naturally lose muscle mass and bone density, which can expose the body to injury and pain, but strength training as a whole is vital to mitigating muscle loss.
Having strong glutes further protects the body from injury and pain, as their main function is to support and stabilize the hips, which control the movement of the knees and ankles, as well as the entire trunk, from the neck to the pelvis.
What are the gluteal muscles and how do you work them?
The glutes include three distinct muscles: gluteus maximus, gluteus medius, and gluteus minimus.
The gluteus maximus is the largest muscle and provides most of the shape of your buttocks, and also keeps you upright when sitting and standing, and acts as a powerhouse for your lower body, allowing you to run, jump, squat, and extend or rotate your leg outward and backward.
The gluteus medius , which is located between the gluteus maximus and gluteus minimus, and its primary function is to stabilize the pelvis. It also promotes movement of the hip and upper leg, including hip abduction, hip external rotation, and hip internal rotation.
The gluteus minimus is the smallest muscle and is located just below the gluteus medius. This muscle helps produce several movements of the hips and legs, including hip extension, hip internal rotation, and hip abduction.
If you're looking to get powerful glutes, variety is key. Yes, squats are always very important, incorporating new movements will help you perform all three to tighten, tone and strengthen them.
The bridge
Why it's good for you:
Doing the bridge is a great move to work on hip extension. You'll also feel a bit of a burn in your abs, as holding the bridge requires stability and core strength.
How to do it:
Start by lying on your back with your knees bent and your feet flat on the floor, hip-width apart.
Engage your core, then press through your heels and squeeze your glutes to raise your hips until your body forms a straight line from your knees to your shoulders.
Lift your right knee toward your chest, pause, then lower your right foot.
Repeat with the other leg. Alternate with both legs on each side.
10 times.
Back kick with band
Why it's good for you:
This is a great exercise to work the glutes in unilateral extension. By keeping the hips static and allowing the moving leg to extend away from the body towards the ceiling, you will isolate the gluteus maximus and feel that burn of the muscle being worked.
How to do it:
Get on your knees and place one end of the band around your right foot, placing the other end on your left thigh, just above the knee.
While keeping your abs engaged, slowly contract your glutes and kick your right leg back until it is straight.
At full extension, squeeze your glutes for one more second. Lower carefully.
10 times on each side.
Alternating internal flexion
How to do it:
Stand with your feet hip-width apart and your arms at your sides. (Option to complete with bodyweight or hold dumbbells, as shown in the video.)
Inhale and step one leg back, lowering and bending both knees about 90 degrees, keeping good posture and abs engaged. Keep your front knee above or slightly in front of your ankle.
Exhale and with control return to the initial position.
Repeat with the other leg.
Alternate and repeat 5 times.
Bulgarian squat
Why it's good for you:
This is one of trainers' favorite glute moves, this exercise works the lower gluteus maximus and gluteus medius, while also strengthening the gluteus minimus when you add a slight rotation towards the hip you're working.
How to do it:
Standing on your right foot, with your left knee bent on a chair or stool and your foot raised off the floor.
Bend your right knee, extending your left leg down until your knee is a few inches off the floor, keeping your arms extended or folded in front of you for balance.
Slowly return to the start and alternate to the other side.
Repeat 10 times.
Comments (49)
My name is Natasha Thompson from the USA/Texas.. Am so overwhelmed with gratitude to let the world know how Dr Kachi, the great spell caster changed my life for good. It all started when I lost my job and I was down financially and emotionally because I couldn’t be able provide for my two kids and staying home all day Jobless it’s not easy until I was checking on the internet when I saw a series of testimonies hearing people winning the Powerball lottery, I didn’t believed, but being poor no job you have no option. I gave it a try and I contacted Dr Kachi who told me what i have to do before I can become a big lottery winner and I accepted. He made special prayers for me in his temple and gave me the required numbers to play the lottery game and when I used the numbers to play it, I won a massive $344.6 million Powerball jackpot. I was so happy and I choose to review my winning in any platform, I would love other people to seek help from Dr Kachi through Text and WhatsApp: +1 (209) 675-7342 or email drkachispellcast@gmail.com by his website https://drkachispellcaster.wixsite.com/my-site
I’m 40 years old female I tested genital herpes (HSV1-2) positive in 2022. I was having bad outbreaks. EXTREMELY PAINFUL. I have try different kinds of drugs and treatment by the medical doctors all to know was avail. Six months ago I was desperately online searching for a helpful remedies for genital herpes (HSV1-2) cure, which I come across some helpful remedies on how DR OYAGU have help so many people in curing genital herpes (HSV1-2) with the help of herbal treatment because I too believe there is someone somewhere in the world who can cure herpes completely. At of the past 2 months, however, I’ve been following his herpes protocol Via oyaguherbalhome@gmail.com or +2348101755322 and it stopped all outbreaks completely! To my greatest surprise I was cured completely by following the protocol of his herbal medicine. Don’t be discouraged by the medical doctors. There is a cure for HSV with the help of herbs and roots by a herbalist Dr call DR OYAGU he is so kind and truthful with his herbal treatment, kindly contact him for more information Via oyaguherbalhome@gmail.com or WhatsApp DR on +2348101755322 you will be lucky as I am today
He sent me his medication and asked me to go for a medical check up after two weeks of usage. I agreed with him. I took this medication and went for a check up, to my greatest surprise my result was Herpes Negative, i am really happy that I am cured and healthy again. I have waited for 3 weeks to be very sure I was completely healed before writing this testimony. I did another blood test one week ago and it was still Herpes Negative. so i guess it’s time i recommend anyone going through the same way. reach him through his Email address: drluckyherbalcure@gmail.com Or add him on Whatsapp; +2347071651140 and him facebook page; https://www.facebook.com/profile.php?id=61591862979025
He sent me his medication and asked me to go for a medical check up after two weeks of usage. I agreed with him. I took this medication and went for a check up, to my greatest surprise my result was Herpes Negative, i am really happy that I am cured and healthy again. I have waited for 3 weeks to be very sure I was completely healed before writing this testimony. I did another blood test one week ago and it was still Herpes Negative. so i guess it’s time i recommend anyone going through the same way. reach him through his Email address: drluckyherbalcure@gmail.com Or add him on Whatsapp; +2347071651140 and him facebook page; https://www.facebook.com/profile.php?id=61591862979025
I’m 40 years old female I tested genital herpes (HSV1-2) positive in 2022. I was having bad outbreaks. EXTREMELY PAINFUL. I have try different kinds of drugs and treatment by the medical doctors all to know was avail. Six months ago I was desperately online searching for a helpful remedies for genital herpes (HSV1-2) cure, which I come across some helpful remedies on how DR OYAGU have help so many people in curing genital herpes (HSV1-2) with the help of herbal treatment because I too believe there is someone somewhere in the world who can cure herpes completely. At of the past 2 months, however, I’ve been following his herpes protocol Via oyaguherbalhome@gmail.com or +2348101755322 and it stopped all outbreaks completely! To my greatest surprise I was cured completely by following the protocol of his herbal medicine. Don’t be discouraged by the medical doctors. There is a cure for HSV with the help of herbs and roots by a herbalist Dr call DR OYAGU he is so kind and truthful with his herbal treatment, kindly contact him for more information Via oyaguherbalhome@gmail.com or WhatsApp DR on +2348101755322 you will be lucky as I am today
Hello! I’m very excited to inform everyone that I’m completely cured from my HSV 1&2 recently. I have used Oregano oil, Coconut oil, Acyclovir, Valacyclovir, Famciclovir, and some other products and it’s really help during my outbreaks but I totally got cured! from my HSV with a strong and active herbal medicine ordered from a powerful herbalist called Dr Ogudugu and it completely fought the virus from my nervous system and I was tested negative after 14 days of using the herbal medicine. I’m here to let y’all know that herpes virus has a complete cure, I got rid of mine with the help of Dr Ogudugu and his herbal exploit. Contact him via email: GREATOGUDUGU@GMAIL.COM website: greatogudugu.wixsite.com/website call or whatsApp him on +2348163026536.
I’m 40 years old female I tested genital herpes (HSV1-2) positive in 2022. I was having bad outbreaks. EXTREMELY PAINFUL. I have try different kinds of drugs and treatment by the medical doctors all to know was avail. Six months ago I was desperately online searching for a helpful remedies for genital herpes (HSV1-2) cure, which I come across some helpful remedies on how DR OYAGU have help so many people in curing genital herpes (HSV1-2) with the help of herbal treatment because I too believe there is someone somewhere in the world who can cure herpes completely. At of the past 2 months, however, I’ve been following his herpes protocol Via oyaguherbalhome@gmail.com or +2348101755322 and it stopped all outbreaks completely! To my greatest surprise I was cured completely by following the protocol of his herbal medicine. Don’t be discouraged by the medical doctors. There is a cure for HSV with the help of herbs and roots by a herbalist Dr call DR OYAGU he is so kind and truthful with his herbal treatment, kindly contact him for more information Via oyaguherbalhome@gmail.com or WhatsApp DR on +2348101755322 you will be lucky as I am today
My Name is Ford from Ohio USA, I was so surprise when I found that HSV 1&2 could be cured with Dr Oyagu herbal remedy, this disease almost destroy my face, and my mouth with sores. I took many traditional medicine here in Ohio, but none could work. even visited my mother village in South Africa still couldn’t find a cure, but I was so surprise that after contacting Dr Oyagu . And after done discussing with him I was cured with his herbal in 2 weeks. I confirmed his good work by my test result, do not delay to contact this true healer. Dr Oyagu is able to help you in any challenges, HIV AIDS, HEPATITIS B, COLD SORES, CANCER, DIABETES, HEART DISEASE, BRAIN TUMOR, ACUTE BRONCHITIS And so many more. For more details Call or what app: +2348101755322 or Email: oyaguherbalhome@gmail.com and He also have herbs medicine to cured the following diseases; eczema, urethra wart, chronic problems. Herpes, Cancer, Als, Hepatitis, Diabetes, HPV, Infections, ulcer ETC
Dear friends online My name is Destiny Hudson And I live in the USA, Dominica I am here today to appreciate the good work of Dr Oyagu, for helping me curing my HSV 1&2 Disease, I contacted the virus from my Partner, I found out he was cheating on me, so I broke up with him, 2 month later I went to test myself in the hospital when I was seeing sore on my mouth and Private areas, I was diagnosed of HSV 1&2. I tried using the acyclovir medicine but it didn’t help in curing it, I went on a search and found out Dr Oyagu curing people illness, and so I got his email and I was told how I can get his herbal cure, 3 days later I received his medicine after using it for 2 weeks I was tested again and was confirm negative, today I am totally free. If you are over there looking for solution email: oyaguherbalhome@gmail.com or contact him on WhatsApp +2348101755322 today and share your own testimony. And He also has herbal cure for the Following DISEASES, eczema, urethra wart, chronic problems. Herpes, Cancer, Als, Hepatitis, Diabetes, HPV ,Infections, ulcer ETC
Am really grateful and thankful for what Dr okon has done for me and my family. I Was having HERPES Randomized trials have indicated that three FDA-approved antiviral medications provide clinical bene and you contract Dr okon om his email address Drokonsolutionspell@gmail.com or WhatsApp cell numberAm really grateful and thankful for what Dr okon has done for me and my family. I Was having HERPES Randomized trials have indicated that three FDA-approved antiviral medications provide clinical bene and you can contract Dr okon om his email address Drokonsolutionspell@gmail.com or WhatsApp cell number+1(639) 817-3483