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I Like Strong Glutes and I Cannot Lie

Properly developed, strong glutes will help you in almost every aspect of life. If you play sports, strong glutes will increase your explosiveness on the field or court. If you lift weights, properly developed glutes will dramatically increase your squat and deadlift numbers. Even if you don’t play sports or squat, having strong glutes will help you walk, run, swim and jump faster. And, not to mention, well-developed, strong, round glutes are pleasing to the eye, which is a great self-confidence booster! The reality is that most people, even athletes, do not know how to properly engage their glutes and thus go through life never reaching their full performance or physical potential.

There are many different exercises that target your lower body (squats, lunges, deadlifts, etc) but most of the time people don’t actually use their glutes during said exercises and instead let their quads take over. You can be really strong and athletic but still have underveloped “soft” glutes. I personally not only want to BE strong but I also want a round and firm backside to show for it! After all, it is one of the most sought after physical attributes, for females especially.

In order to develop a strong and beautiful backside, you must do exercises that specifically isolate the glutes so you can learn how to activate them properly. Once you can activate your glutes properly, notice how much easier it is to run, jump, walk and/or squat (and also notice how tight and firm your butt gets).

Here are my top 5 favorite glute exercises that you can do at home. No weights or gym required! Even if you’re an advanced athlete, try these exercises, I promise you will feel them! Make sure to focus on slowing down the movements so you are not using any momentum and squeeze your glutes throughout the exercise. And always keep your weight in your heels!

1. Floor Bridges

  • Lay on the floor with your feet flat and knees bent. Your feet should be placed around shoulder width.
  • Pushing through your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for 2 seconds. Literally clench your butt cheeks together!
  • Slowly go back to the starting position as you breathe in. Repeat 15 times.

 

2. Single Leg Floor Bridges

  • Lay on the floor with your feet flat and knees bent. Your feet should be placed around shoulder width.
  • Raise your left leg off of the ground and hold it in a vertical position.
  • Pushing through your right heel, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for 2 seconds. Clench your butt cheeks together!
  • Slowly go back to the starting position as you breathe in. Repeat 15 times and then switch legs.

 

3. Side Lying Leg Abductions

  • Start in a bent knee side plank position on your right side. Your right forearm should be on the mat under your shoulder and perpendicular to the body. Bend your knees at a right angle and place the left leg directly on top of right leg and straighten hips. Raise your body upward by straightening the waist. Keep a neutral alignment between the shoulders, spine, hips, knees and ankles.
  • While maintaining your side plank. lift the left leg up by squeezing your left glue. Pause at the top for 2 seconds then slowly lower to the starting position. Repeat 15 times then switch sides.

 

4. Bird Dog

  • Come to your hands and knees on the floor positioning your hands directly underneath your shoulders and your knees directly underneath your hips.
  • Engage your core by tightening your abs and keeping your spine in a neutral position. Pull your shoulder blades down your back.
  • Raise your right arm out straight ahead while raising and extending your left leg up and out behind your body. Squeeze your gluten as you extend your leg and hold this position for 2 seconds. Lower your arm and leg to the floor to the starting position. Repeat 12 times then switch arms and legs.

 

5. Single Leg Romanian Deadlifts

  • Assume a single-leg stance on your right foot. Keep your back straight with your shoulder blades pulled down and torso upright.
  • Slowly lower your upper body by pushing your hips back and slightly bending the right knee. Swing your left leg back while keeping all your weight in your right heel.
  • Keep lowering until you feel a mild stretch in the hamstrings.
  • Squeeze your glutes to pull your hips back through to the starting position. Repeat 12 times/leg.

 

chelsea_trainerAbout Chelsea Futterman: Chelsea is a certified personal trainer at Austin Simply Fit. Chelsea is passionate about helping people transform their lives through health and fitness, and places a lot of emphasis on form and correcting muscle imbalances. In her free time, Chelsea enjoys cooking and spending time outdoors. Read more about Chelsea here.