Strong glute muscles are so much more than looking good. They’re beneficial for everyday activities such as walking, running, and lifting.
Glute activation teaches the muscles in your body to work together. This will protect your lower back and legs and can even improve your posture.
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What Are The Glute Muscles? What Do They Do?
The glutes are the largest muscle group in the body and play some very important roles in your body’s movements. Your glutes are responsible for stabilizing your lower body during exercise, as well as holding your body upright.
Your glutes are what hold your lower back steady in your bending motions and prevent knee injuries. They are the cornerstone muscles that protect your vulnerable areas of the body such as your knees, lower back, hamstrings, and hips.
There are three main glute muscles:
- Gluteus Maximus: The gluteus maximus, covers most of your butt and hip area. This muscle externally rotates your quad for running, walking, and going up stairs.
- Gluteus medius: The gluteus medius, is located in your posterior hip. This muscle helps you stand and balance.
- Gluteus minimus: The gluteus minimus, is responsible for the movements of the hip joint. It also stabilizes your pelvis.
Together, these muscles are responsible for hip extension, internal rotation, and abduction of the hip.
Strengthening the Glute Muscles
The best part is that you don’t need complicated exercises to hit all three muscles in your glutes. They are your gluteus maximus, gluteus medius and gluteus minimus.
Let’s keep it basic with these 5 bodyweight glute exercises. Since no equipment is needed, you can perform this workout virtually anywhere, at any time. You will feel your glutes getting stronger and firmer in just a few weeks!
Complete 3 sets total of 10 reps per exercise. Note: for one-sided exercises, it’s 10 reps per side, 20 total.
Begin by leaning against a wall with your feet hip-width distance apart. With your arms by your sides, slowly slide down the wall until your quads are parallel with the ground. Your knees will be at 90-degree angles. Hold at the bottom before returning to the starting position.
Step your feet wider than your hips and slightly turn out your toes. With your hands pressed together in front of your chest, bend your knees as you send your hips back into a squat. Lower until your seat is below your knees, keeping your elbows inside. Press through your heels to stand.
Squat with Side Leg Lift
This move is a progression of the basic squat. Basic squats work your hamstrings, quads, and gluteus maximus. By adding a leg lift, you’re also targeting your gluteus medius.
Begin by standing with your feet shoulder-width distance apart. Lower until your quads are parallel with the floor, making sure your knees don’t track over your toes. As you rise, extend your right leg to the side, no higher than your hip. Complete 10 reps on each side.
With your feet hip-width distance apart, stand tall with your hands on your hips. Step your right foot back into a lunge. Lower until both of your legs are at 90-degree angles. Your right knee should be floating close to the floor. Exhale and press through your legs as you return to the starting position. Complete 10 reps on each side.
Lie on your back with your feet flat on the ground, hip-width distance apart. To lift, scoop your pelvis and squeeze your glutes. Lift on an exhale. Create a straight line from your shoulders to your knees. Keep your arms on the floor by your sides for stability. Hold for 5 seconds before lowering back down.
Get to Work! Work Those Glute Muscles
It is imperative to work all 3 muscles of your glutes. They assist in everyday activities such as walking, running, and posture. Cycle through these 5 exercises for 3 reps total and you’ll be well on your way to a stronger and toned backside.