It is so important to have strong glutes. Weak gluteus muscles can lead to several issues such as low back pain, knee pain, tight psoas muscles – which can lead to other challenges – and even foot problems. The fact is, having a strong, toned booty means much more than just looking good. Since many muscles make up our glutes, we must do a variety of exercises to strengthen and shape them. Here are six simple exercises you can do to strengthen and shape those glutes:
» Basic Squats
Stand comfortably with feet about shoulder-width apart. Lower yourself by reaching back with your glutes and hinging at the hips. Be sure to keep your weight on your heels (do not rock onto your toe). Chest stays up, back straight and strong, and make sure your knees track with your toes (don’t let the knees collapse inward). Lower your body until your thighs are parallel with the floor. Remember to drive through the heels when coming up out of the squat.
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» Plie Squats
With a slightly wider stance than the basic squat, and toes facing out, slowly bend at the knees, lowering the body until legs are parallel to the fl oor. Remember to keep chest up, back straight, abdominals engaged and keep your weight on the heels.
» Reverse Lunges
Begin from a standing position, with hands on hips. Keep the back foot stationary and chest and head high, step back with one foot. This should be a medium-sized step that allows you keep the front knee over the ankle, not over the toes or behind the ankle. The back knee should be below – not behind or ahead of – the hips. Once in a good position, lower the back knee toward the ground. Remember to keep the chest high. The depth of the lunge should be determined at an individual level, but the back knee should only ever lightly touch the ground before rising and stepping forward with the back leg. Alternate with each repetition.
» Curtsy Lunges
Stand up tall and step back with left leg crossing behind the right so your thighs cross. Bend both knees as in a curtsy and return to standing position. Alternate with each repetition.
» Step ups
Place one foot solidly onto the top of the raised surface (stairs, step-up box, park bench, etc.) and raise yourself into a fully upright, standing position with hips and knees locked out, body fully erect and feet parallel on top of the box. Then, step down one foot at a time. Alternate with each repetition.
» Hip raises
Lie on your back with hands at your sides, palms down and feet flat on the floor. Push through the heels to press hips up to form a straight line from your shoulders to knees. Lower hips to the floor and repeat, holding at the top of each repetition for two counts. To make it more advanced, you can lift one leg and do single leg lifts.
These exercises can be done two to three sets of 12 to 15 reps each. Doing these exercises three times a week can significantly shape and strengthen your booty. N
As Featured In: Winter/Spring 2018