4 Exercises That Will Improve the Function & Shape of Your Glutes
Do you know what the largest muscle in the human body is? You may be sitting on it right now. That’s right, the gluteus maximus (aka glutes or buttocks) is the largest muscle in your body. The glutes may also be the most important muscle in your body. You may want a shapely backside for aesthetic reasons, but the glutes are also responsible for stability and generating power. Possessing strong glutes can improve your balance, which we discussed in a previous blog post, is crucial for injury prevention. Strong glutes also make you more explosive during workouts or athletic competitions.
The trainers at Tampa Strength design customized training programs for their South Tampa clients. Improving glute strength is often an aspect of their clients’ training programs. The following videos highlight four specific exercises that you’d perform at Tampa Strength if you were interested in having strong, shapely glutes.
Bodyweight Hip Thrust
Sit on your butt and place your upper back on the edge of a bench or barbell. Place your feet close to your butt about hip-width apart. Drive your heels into the floor and push your hips towards the ceiling. Hold the end range, you should be in a reverse tabletop position, for 2-3 seconds then return to the starting position. Repeat for the desired number of reps. Make sure the heels are directly underneath you knees at end range.
This movement enhances glute strength and hip mobility.
Bodyweight side lying hip raises
Lay on your left hip and elbow. Keeping your knees together, bring them towards waist level. Push your right hip towards the ceiling by driving through your left elbow and left knee. Separate your knees and feet at end range, then slowly lower yourself back to the starting position. Repeat the movement for 5-10 repetitions on each side.
This movement enhances glute strength and hip mobility.
Single leg RDL
Setup in a square stance. Perform a single-leg hinge with your left leg, reaching your right hand towards a target. Hold the hinge position for a few seconds then return to single-leg balance with your left foot off the ground. Repeat the sequence 5-10 times on each side.
This movement enhances glute strength, hip mobility, and core control.
90/90 transitions with hip extension
Sitting on the floor, set up your legs in the 90/90 position. The heel of the lead leg should be next to the knee of the trail leg. Pivoting on the big toe of your back leg, lift the knee as far as you can till the opposite knee comes off the ground, and you transition the 90/90 to the opposite side. Once transitioned, extend/lift your pelvis off the ground using your glutes & hip muscles. Repeat movement for 5-10 reps.
This movement enhances hip mobility and glute strength.
These movements enhance glute strength, hip mobility, and posterior chain flexibility all of which are necessary for strong, shapely glutes.
If you’re ready to experience how Tampa Strength’s customized workout programs can benefit you, stop by our South Tampa personal training studio. Call 813-731-2901 to schedule your complimentary movement assessment and workout.