What are our glutes?
We often hear about glutes and how they should be strong and toned. But what are glutes and what makes them so important?
Glutes is the collective name given to three sets of muscles including the gluteus minimus, gluteus medius, and gluteus maximus. These muscles form our hips and extend from the pelvis to the femur. Glutes form the longest and the strongest group in your body that enable extension, rotation, and abduction of your hip joints.
What are glutes exercises?
Glutes exercises are those exercises are that focused on building and toning your glutes by working on their strength and size.
Glutes strengthening exercises are customisable and can be done by everyone depending on their conditioning and endurance levels. There are specific exercises for glutes females, seniors, and even children as young as 10 years.
Why are glutes exercises important?
Glutes exercises have tremendous benefits since they work on the muscles known as the ‘powerhouses’ for your body. Here are some of the most important benefits of incorporating glutes workout in your routine:
- Glutes workouts help in preventing lower back pain by supporting the motions of the hips and the trunk. They do so by evenly distributing your weight’s load and preventing overload on any one part of your back.
- Developing and maintaining strong gluteal muscles through butt workouts helps in preventing injuries to your knees, ankles, hips, and lower back. This is done by preventing dynamic valgus and promoting balance in the knee area while running or walking.
- Glutes strengthening exercises promote proper alignment and stability in your lower body. This has a direct impact on your posture and helps in preventing posture-related pains.
- Glutes exercises support several functions such as swinging, jumping, twisting, and driving through your hips and legs. This is especially beneficial for athletes who need power and coordination in their hip areas.
- Lower body workouts give you a toned and aesthetic appearance, improving your confidence.
- Glute exercises challenge and mechanically stress your bones in the lower body area. This helps in strengthening your bones and even preventing age-related bone density loss.
- When combined with other forms of exercises such as oblique exercises such as abs workouts, glute exercises help you burn more calories and lose weight. This prevents the serious health risks associated with obesity.
Which are the best exercises to strengthen your glutes?
Here is a roundup of some of the most effective glutes exercises that will make you more mobile and strong. You can easily do these glute exercises at home:
1. Glute Bridge:
One of the best exercises to warm up your glute muscles, glute bridge also helps in reducing lower back and knee pain:
- Start this glute exercise at home by lying on your back with your feet shoulder-width apart and knees bent.
- Slowly raise your hips off the floor while engaging your glutes.
- Remember to tighten your core muscles while doing so.
- Hold the position for a few seconds and lower down slowly.
- Do 20-25 reps
2. Chair squat jump:
This is one of the best glutes exercises for healthy knees and hips and building your leg muscles. This is a compound exercise that gets your heart rate up and burns some serious calories.
- Sit on a chair keeping your back straight and feet hip-width apart.
- Engage your glutes and jump.
- Land lightly and squat into a seating position in the chair.
- Do 15-20 reps.
This exercise for glutes female is great for activating and strengthening almost all the muscles in your lower body. These include your quadriceps, hamstrings, and adductors besides the glutes.
- Stand in front of a step or a bench.
- Place your right foot on the bench and step up as you engage your right glute to lift your left leg.
- Straighten your right leg to stand straight and lower back down as you bend your right knee.
- Repeat on the other side.
- Do 10-15 reps on each side.
4. Single leg hip lift:
This is one of the best glute exercises to increase your hip extension and strength. This is a great exercise for sportspeople and for those who want to stabilise their knee after an injury.
- Lie on your back with your knees bent.
- Keep your arms on your side and feet shoulder-width apart.
- Use your arms to hug your right knee near your chest.
- Gently push up while engaging your left glute and core and lift your hips off the floor.
- Hold the pose for 5-6 seconds.
- Lower down your body gently and repeat on the other side.
- Do 10-15 reps on each side.
5. Sidestep squat with resistance band:
This glute exercise is great for glute activation and strength. With the addition of the band, you get to challenge your body with a progressive overload.
- Use a resistance band with a light-medium tension and stand on it while holding both the handles.
- Take a wide step towards your right as you lower into a squat. Ensure that you exert tension on the band.
- Step in with your left foot. Continue stepping and squatting as far as you can.
- Repeat on the other side.
- Do 8-10 reps on both sides.
6. Glute squeeze on a ball:
This exercise gives a deliberate instability to your lower back forcing it to work more. The addition of weights help add more intensity to your exercise and hence more gluteal strength.
- Start this exercise by getting into the bridge position. Rest your head on the ball and lift your hips.
- Slowly lower your hips to the ground without letting the ball move.
- Squeeze your glutes and lift yourself into the starting position.
- Do 8-16 reps.
7. Dumbell deadlift:
This exercise, with the addition of weights, benefits your core, quadriceps, hamstrings, and the gluteus maximus.
- Stand straight and position your feet at hip-width.
- Bend your knees slightly while keeping your arms in front of your quads holding the dumbbells. Your palms should face your body.
- Use your hips to push your body back. Keep your knees bent slightly lower the weights till your shins.
- Squeeze your butt and keep the dumbbells close as you move up.
- Do 8-12 reps.
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