One thing that I try to do after my kids head off to school is to go for a morning walk.
It is easy to enjoy morning walks in summertime but I am starting to enjoy walking in the morning during winter as well.
I hope you make sure that you spend some time outside every day, no matter what season it is.
Today, I have some exercises that you can do to help fire up your glutes, as you head back inside the house after your morning walks.
In today’s video, I wanted to go through a few great glute exercises that you can do at home.
Great Glute Exercises
CLICK HERE to watch the YouTube video.
I got Jenna to demonstrate the exercises.
#1- Single-Leg Glute Bridge
Lie flat on the floor with your knees bent and your feet about hip-width apart. Place your hands to your sides, relax your upper body and tighten your abdominal area. Straighten out your left leg, push through your right heel, lift your hips up, and then lower back down. Switch to the other side.
Single-Leg Glute Bridge
In this exercise, we are targeting the glutes. If you want to intensify the exercise, focus on pushing through the heel, as opposed to the ball or the middle part of the foot.
Perform 1 set of 5 reps on each side in a smooth controlled movement with a good contraction at the end, especially in the glutes, with an intensity of feeling the muscles work in the glute area.
#2- Hip Thrust
Lie flat on the floor with your knees bent and your feet about hip-width apart. Place your hands to your sides while your toes are pointing straight ahead.
Grab some dumbbells or plates for resistance. Place the dumbbells on your hips. Thrust your hips up to the point where your knees, hips and shoulders are in a straight line. Lower back down and repeat.
Focus on pushing through your heels in order to target the glutes rather than mainly the hamstrings. While there is no to complete this exercise without activating the hamstrings at all, we want to ensure that we are also activating the glutes.
Perform 1 set of 5 reps in a smooth controlled movement, with a good contraction at the end, with an intensity of feeling the muscles work in the glute area.
#3- Donkey Kicks
Move into a 4-point position, with your head, shoulders and hips in good alignment. Tighten your abdominal area. Keeping your right knee bent, drive it straight up, bringing your heel towards the ceiling. Lower it back down.
In this exercise, we are targeting the glutes, especially on one side.
Perform 1 set of 5 reps on each side in a smooth controlled movement, with a good contraction at the end, with an intensity of feeling the muscles work in the glute area.
#4- Single Leg Deadlifts
Grab some dumbbells as resistance out front to help you counterbalance. Stand in an upright position, then bring one leg back to a point where your head, shoulders, hips and legs are in straight line. Hold this position, and then return to standing position.
Single Leg Deadlifts
When stabilizing the leg, bend your knee slightly and return back to the starting position by contracting the glutes.
Perform 1 set of 5 reps on each side. Progress to a smooth controlled movement with a really good contraction back up to the starting position, with an intensity of feeling the muscles in the glutes and the stabilizing knee. You will also feel the muscles of the foot working to balance.
Those are the four great glute exercises that you can do at home that will target your glutes in order to help overcome hip pain and knee pain. Give those a try!
If you want to improve the activation, endurance and strength in your Gluteus Maximus, then click here to check out the Best Gluteus Maximus Exercises program.
Rick Kaselj, MS