Trainer announces most effective glute-strengthening workouts to initiate
Sitting for extended periods can lead to weak and deconditioned glutes, located in the buttocks. This weakness can result in aches and pains, decreased mobility, and an increased risk of future injuries. Fortunately, there are several effective exercises that can help strengthen your glutes and counteract these negative effects.
Key Exercises
Glute Bridge
Lie on your back with your arms by your sides, knees bent, feet on the floor, and hips-width apart. Engage your core and maintain a neutral spine. Lift your hips off the mat, creating a straight line from your shoulders to your knees. This activates the glute max and hamstrings.
Hip Thrust
Performed with a weight bench and barbell (or dumbbells for easier variations), this exercise involves thrusting your hips upward while your upper back is supported on the bench. It isolates the glutes effectively with high muscle activation and less lower back strain.
Romanian Deadlift
This hip hinge movement can be done with or without weights and engages the glutes and hamstrings, improving posterior chain strength and hip mobility.
Bulgarian Split Squat
A single-leg squat variation that challenges balance and glute strength.
Standing Glute Kickback
Using resistance bands or cables, this exercise isolates the glute muscles by extending one leg backward against resistance.
Clamshells and Lateral Band Walks
These exercises target the glute medius, essential for hip stability and counteracting sitting-induced weaknesses.
Sumo Squat
A wide-stance squat variation focusing more on the glutes and inner thighs.
Fire Hydrant
Recommended with 3 sets and 12-15 reps on each side, this exercise involves lifting your knee out to the side while keeping your foot flexed.
Progressing the Glute Bridge
Once base-level strength is developed, progress the Glute Bridge by performing single-leg glute bridge or placing a dumbbell on your hips. If the Glute Kickback starts feeling easy, consider adding ankle weights or a small dumbbell in the crook of your knee to increase the difficulty.
Maintaining Proper Form
During the Glute Bridge, maintain a neutral lower back position and engage your core. During the Glute Kickback, avoid drifting your heel toward your body's midline when you lift your foot and maintain your hips square to the mat throughout the exercise.
Combining Compound and Isolation Exercises
Combining compound moves (hip thrusts, deadlifts, squats) with isolation exercises (glute kickbacks, clamshells) and progressively increasing load or resistance yields the best results for glute strengthening.
Building Endurance and Functional Movement
Pilates-based exercises such as the glute bridge and donkey kicks can also build endurance and support functional movement without heavy weights.
Regularly performing these exercises can help reverse muscle inhibition, improve posture, reduce lower back pain, and restore hip function often compromised by prolonged sitting.
A certified personal trainer has worked with many inactive clients and first-time gym goers, emphasizing the importance of these exercises for overall health and wellness. Start incorporating these exercises into your routine today to reap the benefits of a stronger, healthier backside!
Strengthening your glutes not only helps counteract the negative effects of prolonged sitting, such as aches and pains, decreased mobility, and an increased risk of injuries, but it also plays a significant role in overall health and wellness. To achieve this, incorporating compound exercises like hip thrusts, deadlifts, and squats, along with isolation exercises such as glute kickbacks and clamshells, into your routine can yield the best results for glute strengthening.
