6 Exercises to Fire up Your Glutes
There is no doubt that having a strong, toned backside can be a real confidence booster when it comes to your physical appearance. However, having a strong butt is also vital for overall health and wellbeing. The glutes are responsible for movement in all directions and play a key role in supporting good posture and balance.
Inactive or weak gluteal muscles are a common problem that can lead to back pain, poor posture, and inefficient movement patterns. By being aware of the glute muscles and how they function, we can begin to learn how to activate them to be more efficient, stronger and maintain a toned appearance! Below we have shared our favourite glute exercises to get those backsides into top form.
To Get Started:
All of these exercises start from a 4-point position on the floor with your wrists aligned under your shoulders and your knees directly under your hips. Make sure to engage your core and maintain a neutral spine while keeping your shoulders away from your ears with every exercise.
The option to do this workout with or without resistance tubing gives you the freedom to start at your own pace and level. Adding resistance as you feel comfortable can really create an additional challenge. Whether using tubing or not, all the movements in these exercises are performed the same way. You also have the choice of alternating the movements continually from side to side or performing all the reps on the same side at once. Start with 3-5 reps on each side with each exercise and work your way up to 10 repetitions as you feel ready.
When you are ready to add resistance, the tubing should be positioned just above your knees.
1. 4-Point Knee Hover
The 4-point knee hover exercise is an excellent way to engage and tone your legs and glutes. When the movement in this exercise is performed properly and regularly, it will also increase the strength in your arms, back and abdominal muscles.
Using a strong frame in the 4-point starting position, gently lift one knee and leg to hover over your mat a couple inches. After holding for a second, lower your leg to the starting position. Repeat the movement.
4-Point Knee Hover
With the first glutes exercise, she is going to do a knee hover. She is just lifting her knee straight off the ground just a little bit, holding for a second and then alternating back and forth.
2. Fire Hydrants
The Fire hydrant exercise is amazing for toning those hard-to-reach hip abductors along with the glute muscles. Using a strong, engaged frame in the 4-point position, lift one leg out to the side around 30-45 degrees. Hold this position for a second before lowering your leg to the starting position. Repeat the movement.
3. Hip Rotations
Hip rotations activate a variety of muscles in your pelvis, buttocks and legs that also contribute to hip health. From the starting 4-point position, lift one knee out to the side, rotate your leg and hip joint in a circular motion, then return to the starting position. Repeat the movement.
We are looking at doing between 5 to 10 repetitions on each side. You can do 5 to 10 on one side and then 5 to 10 on the other or you can alternate.
4. Donkey Kicks
Start in the 4-point position, keeping your head aligned with your spine and engaging your core. Lift one heel up towards the ceiling. Lower your leg to the starting position and repeat the movement. Keep your hips square throughout the exercise.
5. Donkey Kick Variation 1
By trying different variations of the same exercise, you can target different muscle groups that contribute to hip, glute and pelvic strength and stability. In this variation, lift the knee, then bring it in toward your arm on the same side before lifting it back for a regular donkey kick. Make sure you maintain a bent knee and square hips.
Donkey Kick Variation 1
6. Donkey Kick Variation 2
Lift your knee up while flexing your foot, pointing your heel to the ceiling and your toes towards the floor. Go through the same movement pattern as regular donkey kicks.
Donkey Kick Variation 2
If you have been neglecting your glutes, it is time to get them back in shape! The exercises provided are a great way to get started. The best part is that all of these exercises can be performed at home with no equipment. Not only will they help keep your butt healthy and looking toned but they will also help you maintain a strong core and back, minimizing poor posture and pain.
If you are looking for an exercise program that progressively targets gluteus maximus, then check out Best Gluteus Maximus Exercises Program, here: