4 Best Moves for Stronger Glutes

Today’s set of exercises focus on the gluteus maximus, more commonly known as the glutes.  One of the things that most women ― and even some men ― strive for is firm, shapely looking rear end. Ideally, the rear end shouldn’t have any sagging to it or any unsightly added flesh. In addition, as people age, it becomes increasingly important to have a powerful lower body so that it is easy to get up from a sitting position, move easily up and down stairs, bend over easily and perform exercises that help keep us healthy in our later years.  This strength comes from the area that ranges from our quadriceps (quads) in our legs to our glutes.  These exercises are designed to help you develop and maintain a powerful backside.

 

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#1 – Single-leg Split Squats

Begin in an upright standing position with your back on the chair or bench. Place your hands on your hips. Bend one knee and place your back foot on top of the chair. Contract your core, and then bend your front knee and hinge through your hips to move into a deep squat, extending your back leg. Return to the starting position and repeat the movement on the opposite leg.

Single-leg Split Squats

Start with one set of 5 reps on each side. Perform this exercise in a smooth, controlled movement with a good stop at the end position for a second or two. The intensity is light. The purpose of this exercise is to strengthen the glutes, quads and hip flexors.


#2 – Goblet Squat

Begin in an upright standing position with your legs slightly more than hip-width apart and your toes slightly pointed outward. Hold a small kettlebell or other weighted object flat in both hands (like a goblet) at chest height. Contract your core, bend your knees and hinge through your hips to move into a deep squat. Raise back up, squeezing your glutes at the top, and then repeat the movement.

Goblet Squat

Start with one set of 5 reps. Perform this exercise in a smooth, controlled movement with a good stop at the end position for a second or two. The intensity is light to moderate. The purpose of this exercise is to strengthen the glutes, quads and hip flexors.


#3 – Single-leg Bridge

Lie on your back on the floor with your knees bent and feet flat on the floor, relaxing your upper body. Place your hands at your sides. Cross one leg over the opposite knee. Contract your abdominal area, and then push from your heels to lift your hips toward the ceiling. Return to the starting position and repeat the movement on the opposite leg.

Single-leg Bridge

Start with one set of 8 to 10 reps on each side. Perform this exercise in a smooth, controlled movement with a good stop at the bottom for a second or two. The intensity is light. If crossing your legs is too difficult for you at the beginning, keep both feet planted flat on the ground when performing the bridge.


#4 – Jump Squat

Begin in an upright standing position with your feet shoulder-width apart. Contract your core then bend through your hips and knees to move into a deep squat and then raise back up with a jump. Repeat the movement.

Jump Squat

Start with one set of 8 to 10 reps. Perform this exercise in a smooth, controlled movement. The intensity is light to moderate.