If you’re looking for exercises to workout your glutes, you’ve come to the right place.
The gluteal muscle group is composed of the gluteus maximus, minimus and medius. These muscles are responsible for hip extension, bending over, lifting of the legs and so much more. They are also part of a full body chain that is crucial for movement, so it’s important that our glutes are strong and working for us.
Why is it important to train the glutes?
Strong glutes = strong back and core
The glutes, together with the abs, help to build a strong back and core. Adequate training of the glutes via exercises such as squats and lunges engages the core and strengthens the muscles surrounding the lower back, minimising the risk of potential injuries.
Strong glutes = Good muscular synergy
Individuals that spend most of the time sitting (long periods of hip flexion) may have underdeveloped glute muscles. Since the glutes are important for mobility and stability, weak glutes may put more stress on other synergistic muscle groups like the hip flexors and hamstrings during exercises. The other muscles put in effort to correct the imbalances, making them work more than they should.
Strong glutes = strong hips and knees
Training the glutes also reinforces the quads, the muscles surrounding the knees and the anterior cruciate ligament (ACL). It helps in the stability and position of the hip and thighs which reduces/absorbs the impact on the knees when landing from squatting, jumping or running.
Glute workouts for women
To have strong glutes, you need to train them in a way that activates the muscles. Aside from your staples like squats, lunges and deadlifts, here are some glute specific exercises that you can include in your strength training program. We always recommend working with a personal trainer when adding new exercises to your routine to ensure safe practice.
Glute Bridge
Lie on your back, knees bent and arms on the ground. Start by pushing your hips off the ground, up into the air while squeezing your glutes. Lower your hips to return back to the starting position. Repeat for a few reps to make a set. Increase the difficulty as you improve by adding a resistance band to the thighs just above the knees or adding a weight on top of the hips.
Resistance Band Hip Hinge
Stand up straight with your feet together and the resistance band looped around your feet. Bend over keeping your legs straight, knees slightly bent, and take hold of the band with your hands. Then, as you would a deadlift, keep your back straight and rise back to your standing position.
Lateral Band Walk
Place the resistance band just above your knees. Drop into a quarter squat, feet spread, and keep your core tight and upright. Step to one side 5-10 steps. Then, step to the other side 5-10 steps. Repeat a few times for each set.
Donkey Kicks
On all fours position, place your hands stacked directly under shoulders and knees under hips. Make sure your back is flat, lower abs engaged and chin slightly tucked. Keeping the 90-degree bend in your right knee, slowly lift your leg straight back and up toward the ceiling. Go for a range that is comfortable while not arching your back and hips not rotating. Return to the starting position. Repeat for a few reps on one side, then switch legs.
For more exercises like this, you can check out our online workout videos in Pulse or visit out your local Fernwood club.
