Bonus: No equipment required.
By Amy Marturana, C.P.T., SELF
Having a strong butt will get you far—literally. Our glutes are responsible for powering us through everything from long runs to tough strength workouts to a simple jaunt up a flight of stairs. Strong glutes that can take on the brunt of the work can help us avoid overcompensating with smaller muscles during lower-body exercises. Plus, beyond just helping us move, the glutes play an important role in "stabilizing our entire lumbo-pelvic-hip complex," says Cori Lefkowith, NASM-certified personal trainer and owner of Redefining Strength in Costa Mesa, California. That translates to better form, more efficient movement, and a reduced risk of straining your lower back and hips.
So when you're thinking about what you can do to better reach your fitness goals, it's wise to think about building strength in your glutes.
"Your glutes are made up of three different muscles, the gluteus maximus, medius, and minimus," says Lefkowith. "They externally rotate your hip, abduct your hip, extend your hip, and even posteriorly tilt your pelvis." Because of this, it is important that you not only work one or two of these muscles, but rather, focus on showing all of them some love. "If you were only to do moves in one plane of motion, say a front lunge or squat, you wouldn't work your glutes to strengthen all of the joint actions they can perform."
The best approach? Incorporating exercises into your routine that work your glutes from every angle, strengthening the maximus, medius, and minimus, in multiple positions so that they're ready for anything.
Lefkowith put together a bodyweight workout, below, that does just that. While weights and resistance bands are great tools for building strength, she says that sometimes it's easier to focus on contracting the right muscles when there's no equipment involved. "You aren't concerned about the numbers you can lift or the reps you can do but what you actually feel working," Lefkowith says.
You can do this workout all on its own, or do a few sets of the moves before a run or your regular strength workout. "While form is important, having the correct muscles engaging and working is also key. Bodyweight moves like this done before other workouts can help us establish a mind-muscle connection and better recruit the correct muscles automatically," Lefkowith adds.
If, at any point while doing these moves, you feel your lower back or hamstrings take over, stop and reset, says Lefkowith. "One of the best things you can do for yourself is ask yourself, 'What muscles do I feel working?' as you actually perform the move." Think: glutes, glutes, glutes.
Modeling the moves is Jessica Collazo, a fitness enthusiast with a background in boxing and bikini competitions.
Having a strong butt will get you far—literally. Our glutes are responsible for powering us through everything from long runs to tough strength workouts to a simple jaunt up a flight of stairs. Strong glutes that can take on the brunt of the work can help us avoid overcompensating with smaller muscles during lower-body exercises. Plus, beyond just helping us move, the glutes play an important role in "stabilizing our entire lumbo-pelvic-hip complex," says Cori Lefkowith, NASM-certified personal trainer and owner of Redefining Strength in Costa Mesa, California. That translates to better form, more efficient movement, and a reduced risk of straining your lower back and hips.
So when you're thinking about what you can do to better reach your fitness goals, it's wise to think about building strength in your glutes.
"Your glutes are made up of three different muscles, the gluteus maximus, medius, and minimus," says Lefkowith. "They externally rotate your hip, abduct your hip, extend your hip, and even posteriorly tilt your pelvis." Because of this, it is important that you not only work one or two of these muscles, but rather, focus on showing all of them some love. "If you were only to do moves in one plane of motion, say a front lunge or squat, you wouldn't work your glutes to strengthen all of the joint actions they can perform."
The best approach? Incorporating exercises into your routine that work your glutes from every angle, strengthening the maximus, medius, and minimus, in multiple positions so that they're ready for anything.
Lefkowith put together a bodyweight workout, below, that does just that. While weights and resistance bands are great tools for building strength, she says that sometimes it's easier to focus on contracting the right muscles when there's no equipment involved. "You aren't concerned about the numbers you can lift or the reps you can do but what you actually feel working," Lefkowith says.
You can do this workout all on its own, or do a few sets of the moves before a run or your regular strength workout. "While form is important, having the correct muscles engaging and working is also key. Bodyweight moves like this done before other workouts can help us establish a mind-muscle connection and better recruit the correct muscles automatically," Lefkowith adds.
If, at any point while doing these moves, you feel your lower back or hamstrings take over, stop and reset, says Lefkowith. "One of the best things you can do for yourself is ask yourself, 'What muscles do I feel working?' as you actually perform the move." Think: glutes, glutes, glutes.
Modeling the moves is Jessica Collazo, a fitness enthusiast with a background in boxing and bikini competitions.
The Workout
Directions
Do 2-4 rounds of Circuit 1, resting up to 30 seconds (as needed) between each round. After 2-4 rounds, rest up to 1 minute. Then, do 2-4 rounds of Circuit 2, again, resting up to 30 seconds (as needed) between each round.
Circuit #1:
- Frog Bridges — 30 seconds
- Side Plank Clams — 30 seconds each side
Circuit #2:
- Bird Dog Crunches — 30 seconds each side
- Straight Leg Fire Hydrants — 30 seconds each side
Here's how to do each move:
1
Frog Bridge
- Lie faceup and place the soles of your shoes together, letting your knees fall open. Depending on your hip mobility, you may need to move your feet further from your butt to comfortably let your knees fall open.
- Engage your glutes and abs and lift your hips a few inches off the floor until your body forms a straight line from your shoulders to your knees.
- Pause for a second at the top and squeeze your glutes.
- Slowly lower your hips back down to starting position.
- Continue this movement for 30 seconds.
2
Side Plank Clamshell
- Prop your body up on your left arm, with your elbow stacked underneath your shoulder and your hand in front of your body.
- Stack your right leg and foot on top of your left, and bend your knees to form a 45-degree angle. Place your right hand on your hip. This is starting position.
- Drive through your knees and left forearm to lift your hips off the ground. As you do, lift your right knee up toward the ceiling, keeping your feet touching. Use your glutes to initiate the movement, and squeeze them as you lift.
- Lower your right leg back to meet the left. At the same time, lower your hips back to starting position.
- Continue this movement for 30 seconds.
3
Bird Dog Crunch
- Start on your hands and knees in tabletop position with your wrists stacked under your shoulders and your knees stacked under your hips.
- Extend your right arm forward and left leg back, maintaining a flat back and keeping your hips in line with the floor. Think about driving your foot toward the wall behind you.
- Squeeze your abs and draw your right elbow and left knee in to meet near the center of your body.
- Continue this movement for 30 seconds. Then, repeat with the other arm and leg.
4
Straight-Leg Fire Hydrant
- Start on your hands and knees in tabletop position with your wrists stacked under your shoulders and your knees stacked under your hips.
- Extend your right leg straight out to the right. This is starting position.
- Using your glutes, lift your right leg up until it reaches hip height. Keep your leg straight and foot flexed.
- Slowly lower your leg back to starting position.
- Continue this movement for 30 seconds. Then, repeat with the other leg.
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