Glute exercises to do at home: introduction
The glutes are the largest muscles in the body and have very important functions. They are responsible for maintaining balance and power when we jump, walk or run.
We talked to two certified personal trainers to find out the best exercises to strengthen your glutes. However, always consult a doctor or personal trainer before starting a new exercise regimen.
What are the glutes?
Many people want to strengthen and grow their buttocks – also known as the butt – for aesthetic reasons.
But when it comes to physical health, having strong glutes is essential. “ They are the main movers in the hips and thighs, so when we sit, stand, jump, or even climb stairs, the glutes take care of all of these functions ,” says Ben Walker, a certified personal trainer and owner of Anywhere Fitness, a fitness studio located in Dublin, Ireland.
The glutes are made up of three muscles:
- Gluteus maximus: It is responsible for hip extension, as when walking, and lateral rotation of the thigh, as when swinging the leg.
- Gluteus medius: It is responsible for moving the leg away from the body, such as when getting out of bed, and for balance.
- Gluteus minimus: It is the smallest of the three muscles and helps to walk and rotate the legs.
If you spend most of your time sitting, your glutes are likely to be weak or under worked. Having weak glutes puts you at risk of developing gluteal amnesia , which is when your glutes forget how to function properly.
If the glutes do not work properly, this can affect the ability to move and cause knee and back pain.
” It’s more important to keep your glutes strong because most people are sedentary due to their work environment and lifestyle, ” says Idalis Velázquez, a fitness trainer based in Miami, Florida.
The best glute exercises to do at home:
o help you get started on strengthening your glutes, we’ve rounded up five of the best glute exercises with step-by-step instructions provided by Walker.
1. Fire Hydrant or Hydrant
Start on all fours, with your knees just below your hips and your hands just below your shoulders.
Keep your back and neck straight and look straight ahead.
Keeping your knee bent, lift your right leg out to the side until your thigh is parallel to the ground. Hold the position for a few moments and lower your leg back to the starting position.
When you finish, repeat the exercise on the opposite side.
Do 12 reps on each side.
2. Single leg stair steps
Stand next to a bench with your back straight.
Place your hands on your waist or hold one or two dumbbells at chest height.
Bring one leg to a 90-degree angle and place it on the bench, keeping the other leg straight and firmly planted on the ground.
Drive your body weight through the heel of your left leg and simultaneously push off your right foot.
Pause and hold the weight in the air for a second.
Slowly return to the starting position and repeat on the other side.
Do 12 to 15 repetitions on each side.
3. Side squats
Stand slightly wider than shoulder-width apart and clasp your hands at chest height.
From that position and, without moving your feet, lean as far as you can to one side.
Return to the starting position and repeat on the other side. That’s a repeat.
Do 12 to 15 repetitions.
4. Glute Bridges
Lie on your back with your knees bent and your feet flat on the floor.
Lift your hips off the ground so your body forms a straight line from your shoulders to your knees.
Pause when you’re in that position, then slowly lower your body back to the ground.
Do 2 sets of 12 seconds.
5. Bulgarian split squats
Get into a split stance with your right foot forward and your left foot raised on a bench behind you.
Hold a dumbbell in each hand with your elbows close to your body.
Inhale and lower your left knee (back knee) toward the floor while keeping your torso upright.
Exhale and push your right foot (front foot) toward the ground to return to the starting position.
Complete 10 repetitions and then switch legs. Complete three sets with each leg.
How to strengthen the glutes
If you want to develop and strengthen your glutes, you will have to do more than just exercise them. Here are some additional tips:
1. Be consistent. The best way to strengthen and grow your glutes is by consistently doing targeted exercises a few times a week. Velázquez recommends training your glutes at least twice a week on non-consecutive days.
2. Rest and recover. Muscles need at least 48 hours after strength training to recover and repair themselves. Overtraining can compromise results and could lead to injury.
3. Increase repetitions. For beginners, Walker recommends using weights light enough to perform the exercises comfortably for 15 to 20 reps in three to four sets. Once you can comfortably perform 12 repetitions of an exercise with a minute of rest between three sets, increase the weight by 500 grams or 1 kilo. Eventually, you should work towards eight to 12 reps with the maximum weight in three sets, says Walker.
4. Modify your diet. Velazquez says that a typical breakdown of daily macronutrients—which are the proteins, fats, and carbohydrates you consume each day—for those looking to lose fat and gain muscle is to consume:
- 40% protein
- 30% fat
- 30% carbohydrates
what you need to know
The glutes are made up of three different muscles that are essential for proper movement of the hips and thighs.
The best way to strengthen your glutes is to perform a variety of glute strengthening exercises on non-consecutive days and increase the weight over time.
