Although it is a good idea to work toward aesthetic goals, the performance of the gluteal muscles ought to be the most important thing in workout program design. The gluteus medius, gluteus minimus, and gluteus maximus happen to be the gluteal muscles which function together for helping us to perform day-to-day chores such as walking, sitting, and standing.
Powerful gluteal muscles are imperative for good posture, pelvic stability, as well as proper alignment while performing any physical activity. Below, we have mentioned 10 exercises that can be used by you with your clients for developing more robust gluteal muscles.
1. Glute bridge
Equipment required: None.
Directions: Lie down in a supine pose with the feet flat on the ground and the knees bent. The feet should be placed hip-distance apart. The core has to be tightened and moved into a delicate posterior pelvic tilt. After exhaling, contract your glutes, and press your hips away from the ground. Following this, the hips have to be lowered to the starting position after inhaling. Complete 12 reps; take rest and repeat for a total of 2 to 4 sets.
2. Step-up
Equipment required: Platform like a plyometric box or aerobic step.
Directions: Stand while placing the feet directly under the hips and face the platform. Your right foot has to be placed on the platform, and it should be pushed off using your trail leg. Step up while keeping your torso in an upright position and the ankle, foot, and knee must be aligned. Load the right leg after shifting your weight forward. Use the left foot for stepping back and then go back to the initial position with your right foot. After completing 12 repetitions, repeat on the left side as well. The lead legs have to be alternated for a total of 6 sets.
3. Side-lying Hip Abduction
Equipment required: None.
Directions: Place yourself to a side-lying position on the ground while keeping the hips neutral and the legs extended. Rest the lower arm under your head for additional support and your head has to be aligned with the spine. The top leg has to be raised after exhaling while keeping your foot flexed. Following this, lower the leg after inhaling. After completing 12 repetitions, repeat on the reverse side. Perform 6 sets in total.
4. Front squat
Equipment required: A couple of dumbbells.
Direction: A dumbbell has to be placed on the front edge of every shoulder and you need to stand upright with your feet a bit wider than hip-distance apart. After inhaling, make your core tightened while shifting your weight back into your heels and bending at the knees, ankles, and hips. Lower your body into a squatting pose while keeping your chest lifted and driving back the hips. After exhaling, press the feet into the ground while making your legs straight for returning to a standing pose. After completing 10 repetitions take a rest and repeat for a total of 2 to 3 sets.
5. Transverse Lunge
Equipment required: Dumbbells.
Directions: Stand with your feet under your hips holding a dumbbell in both hands. After inhaling, press your left foot into the ground. Following this, rotate your right leg externally for stepping out and back using your right foot. Return to the initial position after exhaling and pushing off the right foot. The legs have to be alternated for as many as 20 repetitions. After taking rest, repeat for a total of 2 to 3 sets.
6. Goblet Squat
Equipment required: Kettlebell or dumbbell.
Directions: Stand with your feet wide while keeping your hips slightly rotated externally. Hold a kettlebell or dumbbell in front of your chest and keep the elbows close to your body. Lower your body down into a squat while bending at the knees, hips, and ankles. Continue doing this until your hips become slightly lower than your knees. Push your feet into the ground for standing and go back to the initial position. After completing 10 repetitions, take a rest and repeat for as many as 2 to 3 sets.
7. Back Squat
Equipment required: Barbell.
Directions: The bar has to be placed comfortably across the rear part of the shoulders such that it is able to rest on the upper back. Stand with your feet under your hips while pointing your toes forward. Lower your body down into a squatting position by bending at the knees, hips, and ankles. Keep your torso upright and your chest lifted throughout every phase of the workout. It is vital to keep the tibia bone and the spine parallel to each other. Extend your hips, knees, and ankle to go back to the starting position. Make sure to choose a challenging weight which allows for 8 to 10 repetitions. After resting, repeat for as many as 3 sets.
8. Split squat
Equipment required: Bench and dumbbell.
Directions: A split stance has to be assumed with your right foot forward and your left foot has to be raised on a bench. A dumbbell has to be held in front of your chest while keeping your elbows close to your body. After inhaling, your left knee has to be lowered in the direction of the floor while keeping your torso upright. Following this, push your right foot into the floor after exhaling to go back to the initial position. Switch your legs after completing 10 repetitions. Complete 3 sets on every leg.
9. Glute Activation Lunges
Equipment required: Medicine ball.
Directions: Hold a medicine ball in front of your chest while keeping your elbows close to your body and stand with your feet under your hips. After stepping your right foot out wide, press into your right foot and drive your hips back to lower down into a lateral thrust. Use both feet to press firmly and go back to the initial position. Following this, step forward using the right foot across your body’s midline and lower into a lunge. At the same time, your torso has to be rotated to your right for increasing the load on your gluteal muscles. Go back to the initial position after exhaling. This happens to be one repetition. Switch your legs after completing 8 repetitions on your right leg. A total of 3 sets have to be completed on each leg.
