Building Your Glutes While Future Proofing Your Body!

Building Your Glutes While Future Proofing Your Body!

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!

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Barinder Singh
Barinder Singh
21:59 10 Feb 20
I love going to this place. Friendly staff, great environment. If you are looking for a nice and quiet place to workout... and for personal training, I would definitely recommend Vaughan’s Fitness.read more
Hannah Rolfe
Hannah Rolfe
16:24 02 Feb 20
The trainers and atmosphere at Vaughan's Fitness are top tier. With tailored personal training, an uplifting team and... upbeat environment Jarid has curated an unparalleled training experience. Both myself and my coworkers are members and have seen tangible results within weeks. Highly recommend!read more
Barb Sweeney
Barb Sweeney
00:02 23 Jan 20
I've been coming to VF for just under 2 years. I do a lot of active, bike and hike, travel and my sessions here ensure... that I'm able to enjoy my trips to the fullest. The trainers are all so knowledgeable, and it's always such a friendly and welcoming place to work out! I miss it when I'm away.read more
Rob Koreman
Rob Koreman
23:24 02 Jan 20
If you’re like me you have been humming and hawing about doing this for a long time. You are looking at websites,... getting all ready to go for it only to say to yourself “maybe later”. I have done the big gym thing before and it’s not my cup of tea, main reasons being that I can never decide what equipment I should use or exercises to do, what areas I need to focus on and most importantly how to perform every exercise properly as to not injure myself. I’m one that needs to just show up to the gym, be told what exercises I am doing and be guided through those exercises in a manner that I won’t injure myself, but also with the intent to achieve the greatest result. I have now been a member at Vaughan’s for over a year and can’t say enough about it. First off this testimonial is something I have wanted to do for a long time. I work out three times per week and have worked with the same two trainers the entire time, Alyssa and Jazmin. I have also on occasion had the fortune of working with some of the other trainers, while mine were on holidays. Marissa, Allyshia, Julianne and Tyler have all been fabulous and a pleasure to work with. This gym is nothing like the ‘big box chain style gyms’. There is no need to feel intimidated and there is every age and body type working out here. If however, you are looking for yoga or spin classes this is not the gym for you. You get to know everyone from the trainers along with many of the other members. It is without a doubt something I look forward to doing each and every time and that’s something I never thought I would hear myself say as I have always hated the gymJarid Vaughn has created an incredible environment here and joining his gym is one of the best things I have ever done. I turned 50 when I first joined and I while I eat fairly well, I was a bit heavier than I wanted to be, had aches and pains here and there and just generally wanted to feel healthier and feel better about myself. I have achieved all that and then some. I never have to weigh myself because I can see the changes. I can easily say that I am in the best physical shape of my life and while I may still have the odd ache and pain (I am over 50 after all), so many of the other issues I was having for years have all disappeared. My wife has now joined Vaugn’s one day per week and she too is really enjoying it. If you are hesitating on whether or not to join, I hope I have at least convinced you to contact Jarid and set up a consultation. Then you can stop doing your endless research on the internet and making excuses. Rob Koremanread more
Sarah Ortis
Sarah Ortis
19:51 04 Dec 19
If you have any sort of fitness goals, go to Vaughan’s Fitness. The first time I trained with Vaughan’s I needed to... get core strength to fix a back injury, and the second time was to tone up and develop over all body strength. I had very noticeable results after only a couple weeks of training and stayed training for 6+ months because I got so much out of it. My back pain has never returned and am now in great shape. The team at Vaughan’s are very knowledgeable and skilled.I learned so much about effective exercises with proper form. The sessions are tailored to your personal goals and are broken up between various types of exercises which makes each session new, interesting, and enjoyable. I cannot recommend Vaughan’s enough. They are awesome and I am so grateful for them.read more
Stephanie Ius
Stephanie Ius
23:47 30 Nov 19
Vaughan's fitness is professional, knowledgeable and friendly. The team there is amazing, and the training is the best... I've had. I am very happy with the results and would highly recommend to anyone looking for a gym!read more
Jes
Jes
21:53 19 Nov 19
My husband and I wanted to start going to the gym about a year ago and I am very happy we chose Vaughn's Fitness. The... staff are very well trained, friendly and accommodating. Thanks to Jarid and the staff, we had a good year and will be continuing.read more
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