Glutes are often underused or under-queued. But they are so important to our kinetic chain, our core, and for lifting the tush.
Often undetected or wrongly attributed are pains that show up due to weak glutes. Your pelvis/hip must stabilize the leg you are standing on to bring the other leg through to walk. If your glutes are weak, you cannot control this motion and will use your joints to stabilize … overtime you will reach mechanical failure. This many show up in the form of low back pain, pelvic pain, knee pain, or plantar fasciitis, just to name a few.
Many of us are quad dominant … meaning we feel lower body exercises on the front of our legs. These 7 glute-focused exercises keep the focus in your glutes. We also teach you how to do a lunge and feel it in your glutes, while not letting stronger muscles (like the quads) take over.
Bridge with Abduction
Use a resistance loop around the top of your knees. Place your feet and knees hip-width apart. As you bridge up, push against the resistance loop about 2″, then release while still keeping resistance in the loop.
Glutey Train Tracks
Start with your feet shoulder-width apart. Hinge forward at your hips while keeping your knees over your heels. Squeeze your glutes. Shift your weight into one leg. Squeeze your glutes again. Tap the other leg on one train track, then the other.
Lie on your side with your body in a straight line. Add a slight bend in your hips. Bend your knees to 90 while the heels touch. Lift the top knee. Your hips should stay stable and your core tight.
Prone Position Glute Lifts
Lie on your stomach. Pull the navel in. Bend your knees to about 90 degrees while the heels touch. Stay here. Or add a lift up and down.
Bridge with One Leg Glute Stabilization
Lift into a bridge, extend one leg, release. Stabilize with your glutes so your hip doesn’t drop towards the floor (as seen in the second repetition).