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.
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