Did you know that the glutes are extremely important when it comes to maintaining good posture, as well as the acts of sitting and standing, and the prevention of injuries to your knees, back and hamstrings?
That’s because your glutes are the primary muscles needed to rotate, extend and abduct your hips, which illustrates just how important they are to just about every movement you make.
We all know the usual exercises we should perform for our lower bodies such as squats, deadlifts and lunges, but there is so much more that you can do to activate and build your glutes.
I like to dedicate one session a week to heavier exercises that focus on the lower body, with a second session in the week that works on ancillary movements and exercises, which all go a long way to strengthening the glutes!
The great thing about them is that you only need a resistance band, and a dumbbell if you want an extra challenge, which means you can do them at home.
Perform 4 sets of 15 reps for each of the following exercises:
Lateral squat walks (wide and narrow)
Side lying hip adduction
Single leg hip thrusts
Banded hip rotations
Single leg lifts
Double leg lifts (bent knees)
Banded hamstring curls
By Fitness blogger Izzy
Author: Tanja Schmitz
Co-Publisher at Maverick Media and until recently, Fitness Magazine editor. Tanja now manages multiple digital platforms, consults and create exciting campaigns and opportunities in the fitness industry. You’ll find her behind her computer or on her bike, dreaming up new ways to improve or create content for you.