Building Your Glutes While Future Proofing Your Body!
Author: Melissa Pankratz
These days’ people are obsessed with building perfect looking, plump, and round glutes. Social media has sent floods of people to the gym to perform every glute exercise under the sun in order to gain the best look bum. However, there are actually some fantastic benefits from exercising your glute muscles that will result in a stronger body and better health overall.
Your gluteus is made up of three main different muscles: the gluteus maximus, medius, and minimus. The gluteus medius (GM) muscle is one of the most important muscles in this group when it comes to strength and the total “shelf-like” look that people are really attracted to.
When you perform certain glute targeted exercises, you are likely strengthening your GM specifically. With increased GM strength comes better stability for your lower back as well as lower limb stability and control. The result will be increased function of your lower limbs as well as injury prevention.
Choosing glute exercises can be confusing or overwhelming. There are so any different ideas out there about what works best. However, there are a few glute exercises that are proven to be the most effective at activating the GM and allowing for better contraction and growth long term. These exercises are as follows:
Side-Lying Hip Abductions
With or without a band around your ankles, lie down on one side with your legs stacked one on top of the other. Next, in a controlled manor, raise the top leg about 30 degree away from the bottom leg. Return this leg back down to the other and repeat. This exercise is best done for about 12-15 repetitions.
Single Leg Squat
If you are a first timer at this exercise, try grabbing a bench before starting the exercise. Start by balancing on one leg while hold the other straight out. Squat down to the bench and then drive your hips back up to standing by engaging and contracting your glutes and quads. Repeat this exercise for 10-15 repetitions per side. If this position is still too challenging, try placing the heel of the hanging leg on the ground and attempt the exercises again.
Single Leg Drop
Stand on the edge of a box or a bench with one leg. Straighten the other leg that is hanging and point your toe up to the ceiling. Slowly flex your hips and lower your extended leg down to the ground, tapping your heal on the floor. Then, drive yourself back up by contracting your glutes and extending your hips. Repeat this exercise 10-12 times per side with or without additional weight.
Single Leg Bridge
Lie down on a mat with both knee flexed at 90 degrees. Straighten one of your legs, pointing your toe to the ceiling. Extend your hips to the ceiling by contracting your glutes and driving your hips upward. Repeat this motion 10-20 times per side. Make this motion more challenging by placing the support foot on a box or step.
Bench Step Ups
Find a bench or a box and place one foot firmly on top. Using the glute of the leg placed on the box, contract and bring the opposite leg up to meet the foot that is on the bench and repeat for 10-15 repetitions per side.
These are just some tips and tricks that you can utilize in your everyday exercise routine. If you have any questions or want more information please contact us. Vaughan’s Fitness offers the best Langley personal training options – weight loss, fitness, meal programs, workout programs, langley fascial stretch therapy, soft tissue release and more!