GET YOUR GLUTES IN GEAR
Updated: Mar 21
happy hump day y'all!
even though summer's almost over that doesn't mean the race for booty stops! LOL
targeting your glutes does way more than just make sure your new jeans fit nice and snug. strong glutes are KEY to keeping your body healthy in your fitness journey and in life,
If your glutes are taking a nap or are weak it causes other muscles like your lower back and your hamstrings to have to work harder when you are squatting, deadlifting, lunging, running, and even jumping which could potentially lead to injury.
here are four exercises to hit your glutes from every angle for well rounded strength (pun intended).😉
single leg hip thrust:
start by sitting on the ground with your back against a bench, chair or the couch.
the edge should be at or just under your shoulder blades depending on how tall you are and, your torso should be angled at about a 45 degree angle.
with a tight core, squeeze your glutes and press through your heels to bridge up until your torso is in a straight line from shoulders to knees.
from here lift one leg up with a bent knee.
MAKE SURE YOUR CORE STAYS ACTIVATED TO PREVENT YOUR PELVIS FROM SHIFTING OR DROPPING!
lower and lift yourself on one leg while keeping tension on your glute.
complete 3 sets of 12-15 reps on each side with a 2-3 second pause at the top.
split squat with pause:
start with one foot on the ground and the other foot resting back on a bench, chair or couch.
with a tall chest and tight core lower yourself into the squat.
when you come out of the squat by squeezing your glute only come up 3/4ths of the way and pause for 3 seconds, keeping tension on your glute during the pause.
this can be a very challenging movement so start with no weight if necessary and then add dumbbells as you adapt.
complete 3 sets of 8 reps on each side with a 3 second pause.
banded side plank clamshell to leg lift:
start laying on your side with a mini resistance band around your knees.
your knees are bent and your hips are stacked.
as you lift your hips off the ground lift your top leg up at the same time using your glutes and pause.
stay in this position for a 2 count then you straighten your top leg and lower and lift and pause for another 2 count while staying in the side plank position.
lower completely and repeat.
complete 2-3 sets of 10 reps on each side.
heavy russian kettlebell swings:
from a standing position with the kettlebell in front of you hinge at your hips with a flat back and soft knees.
grab the kettlebell and with a tight core swing it between your legs and use the strength of your glutes and hamstrings to swing the kettlebell to eye level.
DO NOT TRY TO RELY ON YOUR ARMS AND SHOULDERS TO LIFT THE BELL!
keep your core tight throughout the movement to protect your back and remember to SQUEEZE YOUR GLUTES!
complete 3-4 sets of 20-25 reps.
these can be done as a circuit with as minimal rest as possible or as straight sets with about 1 minute in between each set depending on if you're tight on time and/or are looking to get a little heart pump along with the booty burn!
I hope these help you not only rock your jeans with more confidence but keep you strong and healthy in the gym!
thanks for reading and feel free to hit me up if you have any questions.💕