♦Do you sit all day? Or do you have low back pain? Knee pain? Are you running a race?
♦Or…just getting ready for swimsuit season? Then it’s time to build your glutes!
Your gluteus muscles are the 3 muscles that make up your butt: Gluteus Maximus, Gluteus Medius & Gluteus Minimus. As a trainer, I see weak glutes every day – people often ignore this very important muscle group.
So what do your glutes do? They are responsible for:
♦ supporting your pelvis
♦ extending your hip
♦ propelling you forward
♦ climbing stairs
♦ standing from a seated position
♦ keeping your legs, pelvis & torso in alignment
♦ Kind of important.
Here 5 Exercises to Work Your Glutes
Complete each exercises 2-3 times, 10-15 Reps, every other day.
Lay on back, feet under knees. Slowly lift & lower hips off the floor, while contracting through the abdominal and squeezing glutes.
Lie on your back with knees bent. Hold a light to medium weight on the crease between the leg and the hips.
Lift your hips off the floor.
Lift your right leg off the floor and then lift and lower the hips 15 times.
Repeat with your left leg off the floor.
From hands & knees, extend leg directly behind you, foot flexed. Keeping hips neutral & leg straight, lift & lower leg.
3.Side Leg Raises
Lay on side on the floor, keeping hips stacked (one on top of the other) and extend top leg. Keep toe turned down towards the floor & lift/lower leg.
Lay on your side, core tight and toes dorsiflexed (flexed towards your face). Using your glute and keeping your hips in place, raise and lower the top leg. For more of a challenge, add a mini band right below the knee. Repeat 25 reps on each side.
Come to hands & knees on the floor. Extend 1 leg behind you and bend knee to 90 degrees. Lift/lower leg, from floor to hip level. Keep hips neutral.
5.Single-Leg Hip Lifts
Hug 1 knee into your chest, place the other foot directly under the knee. Lift/lower hips.