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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

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

2.       Hip Extension

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From hands & knees, extend leg directly behind you, foot flexed.  Keeping hips neutral & leg straight, lift & lower leg.

3.       Side Leg Raises

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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

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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

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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