What are your Glutes?

The gluteal muscles, often called glutes, are a muscle group which is made up of three muscles. These are the gluteus maximus, gluteus medius and the gluteus minimus. The bulk and tone of these muscles is attributed to exercise. All three of these muscles help with extension, abduction and internal and external rotation of the hip joint. Additionally, the gluteus maximus supports the extended knee.

How can you strengthen your glutes?

  • Glute Bridges
    1. Lay on your back with your knees bent and pointing towards the ceiling.
    2. Lift your hips up and squeeze your glutes.
    3. Hold that position for 5 seconds and then reset.

Too easy? Try adding a dumbbell over the hips for added weight or lifting one leg up on one side at a time. 

Having trouble visualizing this movement? Watch this video.

  • Bulgarian Split Squats
    1. Set-up in a lunge where one leg is back and the opposite foot is forward.
    2. Sink down into a lunge position, keeping the forward knee at a 90-degree angle where your ankle lines up with your bent knee.
    3. Repeat with the other side.

Too easy? Add dumbbells or do the bulgarian split squat. 

Having trouble visualizing this movement? Watch this video.

  • Glute Kickbacks
    1. Set-up on all fours, with a straight spine, and contract your core muscles.
    2. Extend your right leg back and up until your thigh is parallel to the ground. The sole of your right foot should be facing the ceiling.
    3. Contract your glute at the top of the move and hold for a beat.
    4. Return to your starting position without touching your knee to the ground and repeat.
    5. Do 12 to 20 repetitions, then switch sides.

Having trouble visualizing this movement? Watch this video.

Why is it important to strengthen your glutes? 

The glutes main job is to keep the body upright and to push your body forward. They are important for proper pelvic alignment, propulsion while walking and running, and even down to standing on one foot. When lifting, your glutes help support your lower back and help prevent knee injuries.

If your glutes are weak, it can cause strain on the hip as well as knees and ankles. All of this can be avoided by simply taking a few minutes everyday and doing easy movements that require no equipment!

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