29/06/2022

3 Best Glute Exercises

Are your glutes having an impact on your daily life routine?

Have you been told that your glutes are weak or not firing well enough to support you and your exercise goals?

This short article will provide you with 3 great exercises that will enable your glutes to switch on more efficiently.

How important are your glutes?

Your glutes or ‘gluteal muscles’ are made up of 3 muscles: Gluteus Maximus, Gluteus Medius and Gluteus Minimus. They are situated on both sides of the pelvis and all attach over the hip joint. All of these muscles vary in shape and size and are all responsible for the following tasks:

stabilising the hips and pelvis
supporting the lower back
allowing for hip movement (abduction, rotation and extension)

What exercises can I do to keep these muscles healthy and switched on?

Here are 3 great exercises to consider to keep your glutes active:

Side Lying Clams

Lie on your side as shown in the image.
Starting with your knees together, slowly lift the top leg away from the bottom leg whilst squeezing your glutes throughout the movement.
Raise the top leg roughly to 45-50 degrees and be careful not to over rotate through the pelvis.
Return the leg back to its starting position.

+ This exercise can also be progressed by adding some resistance (band positioned above the knees).

Side Lying Straight Leg Abduction

Lie on your side as shown in the image.
Starting with your legs together in a parallel position, slowly start to lift the top leg away from the bottom leg whilst squeezing your glutes throughout the movement.
Raise the top leg roughly to 45-50 degrees and then return back to its starting position.

+ This exercise can also be progressed by adding some resistance (band positioned above the knees).

Glute Bridge

Lie flat on your back.
Starting with your arms by your side and buttocks and feet firmly on the ground, begin to engage your core by drawing your belly button in towards your spine and squeezing your glutes.
Gently lift your pelvis (buttocks) off the ground until you create a straight alignment of your upper body and thighs.
Hold this position for a few seconds before returning back to the starting position.