Who doesn’t love a great set of glutes? Lovely lady humps have been the goal for many-a-lady as they train, however, many people are unaware of the importance of the glutes. They go far beyond looks, and they’re not just important for women. The glutes pay an vital functional role as well.
There are three sections to the glutes: Gluteus Maximus, Gluteus Medius and Gluteus Minimus. These three muscles work together to regulate your posture, keep your body stable while you lift, and propel you forward as you walk, run and jump. Why is posture so important? The glutes, back, abs and legs are all attached to the pelvic bone. If one of those areas is weak, or tight, it will pull your pelvic bone out of alignment, which is no good. If that happens, you are going to not just experience back and knee joint pain, but your body won’t be able to support you as well as you lift. It will hinder your work outs and stunt your progress.
Most gyms will be equipped to help people build their glute muscles. Squats, lunges, and hip thrusts are all popular ways to train. Although those are all great moves to tone your legs and butt, we wanted to develop a workout that focused more on the glutes by themselves. Bonus: No gym? No problem. This workout can be done at the gym or from home with a few simple fitness tools. What you’ll need for this work out:
- Resistance Band
- Swiss Ball
- Medicine Ball
- Yoga Matt – optional
So, are you ready to train? Lets get to this!
Resistance Band Kickbacks
Start with your elbows and knees on the floor, holding resistance band handles with resistance band around sole of shoe. Pressing against resistance band, slowly kick leg strait back and up until it parallels ceiling and is lined up with back. Return to starting position and repeat for 10 reps.
Medicine Ball Bridges
Lay on back with feet on the floor, knees bent. Holding medicine ball, lift one leg perpendicular to body. Use the other leg to lift butt towards ceiling, pressing through heel. Return to starting position. Repeat for 10 reps.
Swiss Ball Bridge
Lay on your back placing your feet on the swiss ball. Pressing your heels into the ball, lift your butt off ground, hips towards ceiling. Return to starting position. Repeat for 10 reps.
Bridge Squeeze
Lay on back, placing your feet on the floor, knees bent. Place medicine ball between knees and squeeze legs together to keep it in place. Pressing through heels, bring butt off the ground, hips towards ceiling. Return to starting position and repeat for 10 reps.
Medicine Ball Donkey Kick
Performing this move burns the glutes as well as the hammies. Start with your hands and knees on the floor. Place a medicine ball in the crook of your knee. Squeezing the ball the keep it in place, raise your leg towards the ceiling. Return to starting position and repeat ten times.
Medicine Ball Fire Hydrants
Start in the same position as the last exercise, on hands and knees on the floor with the medicine ball in the crook of your knee. Squeeze the medicine ball to keep it in place. instead of bringing your leg straight back, take it out to the side (think of a dog lifting its leg). This targets the Gluteus Minimus.
Swiss Ball Ham Roll
Lay on your back on the floor with feet on the Swiss ball. Lift hips up into a bridge and hold. Using heels and squeezing hamstrings, roll swiss ball towards your body. Return to start and repeat for 10 reps.
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