[vc_row][vc_column][vc_column_text]When you’re
walking,
running, jumping or climbing stairs, you can thank your glutes. The glutes are the largest muscles in the body and play an important role in
mobility for everyday life. They’re made up of the gluteus maximus, gluteus medius and gluteus minimus. They stabilize the hips and thighs so you can perform everyday activities as simple as standing from a sitting position. Learn what exactly these three muscles do, why they’re so important and how to keep them healthy and strong.
What Are Gluteal Muscles?
- Gluteus maximus: This is the largest of the three gluteals and the primary muscle for hip extensions (like walking) along with the lateral rotation of the thigh (like swinging your legs). This muscle’s biggest job is to keep the body upright and push it forward.
- Gluteus medius: This is the muscle on the side of your hip. Its main job is to move the leg away from the body (for example, stepping out of bed).
- Gluteus minimus: This is the smallest of the three muscles. The gluteus minimus helps with rotating the legs and walking.
Benefits of strong glutes
- Proper pelvic alignment
- Improved posture
- Can improve back pain
- Supports the lower back during lifting
- Can help prevent injury
- Improves overall athletic performance
- May help prevent knee injuries
Exercises for Glutes
Glute muscles are easy to train at home and can be done with little to no equipment. Strive to do a glute workout at least three times a week on non-consecutive days. For the below exercises complete 12 to 15 repetitions for 3 sets or 3 to 5 rounds, depending on your fitness level.
Plie squats
Start in a squat position with feet a little more than shoulder-width apart and toes turned outward to the sides. Next, lower into a squat position, keeping your core tight, and feel the weight in your heels. Stand back up pushing your weight through the heels and squeezing your glutes.
Curtsy lunge
Stand with feet hip-width apart. While keeping hips facing forward step back to one side crossing the back leg behind the front leg. Your body weight should remain on the front leg. Next, push through your front foot’s heel to get back up to the starting position. Repeat on the opposite side.
Bridges
Lie on your back with knees bent. Lift your hips straight up until the body is in a straight line from your head to knees, then lower your hips. Your core should remain tight during the exercise. To increase intensity, keep your toes lifted during the exercise using just your heels to lift up.
Single leg bridges
Begin in the same positon as the bridge exercise with one leg extended. With the heel of the other foot push up off the floor. Make sure to keep hips level. Do reps on one leg then switch to the other side.
Fire hydrants
Begin on all fours. While keeping your weight balanced between your hands and torso, with knees bent lift one leg up to the side. Lower to beginning position then repeat. Complete reps on one side then repeat with the other leg.
Donkey kicks
Start in the same position as fire hydrants. Keeping your knee bent and foot flexed lift one heel up toward the ceiling then lower slightly, controlling the movement, and repeat. Focus on the glutes during the lifting of your heel. Repeat for 12 to 15 reps then switch to the other side.
One leg dead lift
Stand on one leg with the other leg slightly bent. Bend the knee of the standing leg then push your hips back while bending at the waist. Your upper body will lean toward the ground. Next, use the hips in order to get back up to your starting position. Remain stable during the entire movement of the exercise. Complete the reps then repeat on the other side.
Tips:
- Keep a tight core while performing each exercise.
- Make sure to concentrate on your glute muscles during each exercise.
- Keep good posture, especially during lunges and squats.
- When you’re ready to increase intensity, try adding ankle weights or dumbbells to use with squats and lunges, and/or try adding a resistance band. Also increase reps and sets as you get stronger.
Keep a consistent glute workout schedule. It takes time and patience to grow any muscles group. Consistency is important![/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_text_separator title="Featured Products" border_width="2"][vc_row_inner][vc_column_inner width="2/12"][/vc_column_inner][vc_column_inner width="3/12"][vc_single_image image="164161" img_size="full" onclick="custom_link" img_link_target="_blank" link="https://www.vitacost.com/bulletproof-stress-relief-collagen-protein"][/vc_column_inner][vc_column_inner width="2/12"][/vc_column_inner][vc_column_inner width="3/12"][vc_single_image image="164162" img_size="full" onclick="custom_link" img_link_target="_blank" link="https://www.vitacost.com/simply-teras-organic-whey-protein-lactose-free"][/vc_column_inner][vc_column_inner width="2/12"][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]
