Last week when I was coaching clients, I noticed one major trend in each client’s workout…
They all focused on GLUTE ACTIVATION.
Nowadays, there’s a lot of focus on that “bootylicious” look, but a strong backside is about more than wanting to look like Beyonce.
The glutes are vital for stabilizing the back, hips and knees during walking, standing, running, cycling, or any other physical activity. Unfortunately, it’s very common for the glutes to be inactive or weak. Inactive or weak glutes causes other muscles to overwork, and can lead to low back strains, hamstring strains, poor posture, or knee pain.
Try the following exercises to boost your athletic performance, prevent injuries and to, perhaps, make your behind a little perkier.
1. Hip Bridge
Lie on your back with knees bent and feet on the floor. Tilt your pelvis under, squeeze your buttocks, and lift your hips off the floor. Make those glutes do the work! Hold for 5 seconds and slowly lower. Repeat 10-15 times, or for an extra challenge, lift one leg while your hips are up.
2. Donkey Kicks
Start on your hands and knees, keeping your back parallel to the floor. Lift one bent leg toward the ceiling, engaging your glutes and abdominals. Hold for 5 seconds and lower. Repeat 10-15 times and switch sides.
3. Sumo Squats: Stand with your feet wider than shoulder-width apart, toes pointing outwards. Bend your knees and lower your body towards the ground. Make sure to keep your back straight and your chest up. Push through your heels to stand back up. Repeat 10-15 times.
Press play below for a video tutorial!
So, whether you’re looking for a body that works well, looks great, or both, don’t forget to include these glute-strengthening exercises in your routine. The results will leave you feeling uplifted! (get it? 😉
P.S. At Ascend Fitness + Lifestyle, we’re here to assist you in taking that first (or next) step to improve your strength, fitness, mobility and overall health. Learn more about our 6-Week Fit for Life Program by clicking ‘6 Week New Member Program” at the top of this page or give us a call at 604-392-0892. Donna, our client care specialist, will happily address all your questions!