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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.

1.        Hip Lift/Bridge


Lay on back, feet under knees.  Slowly lift & lower hips off the floor, while contracting through the abdominal and squeezing glutes.

2.       Hip Extension


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.

4.       Donkey Kicks


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.

Questions?  Need more info?  Email me!  amanda@pghpersonaltraining.com