If you spend most of your time sitting, it's likely that your glutes are weak or underworked. Having weak glutes puts you at risk of developing gluteal amnesia, which is when your glutes forget how to function properly. If your glutes don't work properly, it can affect your ability to move and cause knee and lower back pain.
It is more important to keep your glutes strong, as most people are sedentary due to their work environment and lifestyle choices. The best gluteal exercises include fire hydrants, single leg step-ups and Bulgarian split squats.
To build your glutes, you should train them twice a week on non-consecutive days and adjust your diet to include more protein. To help you get started building strong glutes, we've put together five of the best gluteal exercises with step-by-step instructions.
Bollard-fountain:
How:
- Start on your hands and knees.
- Your knees should touch and your hands should be shoulder-width apart and directly under your shoulders.
- For an additional resistance strap on ankle weights, attach a resistance band above your knees or do both.
- Keep your back straight and look directly at the floor at all times.
- Lift one leg up and away from your body at a 45-degree angle, keep your knee positioned at 90 degrees and try to lift it until it is in line with your hips.
- Slowly lower it to the starting position and repeat on the other side.
- Beginners: 12 to 15 reps | three sets.
- Intermediate: 15 to 20 reps, three sets.
Single leg step-ups :
How:
- Stand next to a bench with your back straight.
- Place your hands on your waist or hold one or two dumbbells at chest level.
- Place one leg at a 90-degree angle and place it on the bench, keeping the other leg straight and firmly planted on the floor.
- Drive your body weight through the heel of your left leg and push off your right foot simultaneously.
- Pause and hold your weight at your chest in the air for a second.
- Slowly return to the starting position and repeat on the other side.
- Beginners: 12 to 15 reps | three sets.
- Intermediate: 12 to 15 reps | three sets.
Lateral Squats :
How:
- Attach a resistance band just below both knees.
- Hold your feet together in a semi-squat position.
- Spread a little wider than shoulder width on one side and lower yourself past 90 degrees.
- Be sure to push off with your hips, keep your core engaged and come back straight.
- Drive through your heel to push back to the original position.
- Perform the same movement for a full count of reps on one side, then repeat on the other leg.
- Beginners: 12 to 15 reps | three sets.
- Intermediate: 12 to 15 reps | three sets (Hold Single Dumbbell).
Gluteal bridges :
How:
- Lie flat on your back on a mat or comfortable surface.
- Place your arms out to your sides with your palms face down on the floor or use your hands to hold a dumbbell on your hips for more intensity.
- Position yourself next to the bench so that your legs are at a 45-degree angle when you place your heels on the surface.
- Lift yourself up into an upright position by squeezing your glutes and pushing your body weight through your heels.
- Hold for one second, then slowly release and return to a flat spine.
- Beginners: 12 4o 15 Reps | three sets.
- Intermediate: 15 to 20 reps, three sets.
Bulgarian split squats:
How to:
- Stand about 2 to 3 feet in front of a bench or chair, facing away from it.
- To increase the intensity, hold one or two dumbbells at chest level.
- Bring one foot forward, positioned at a 90-degree angle, and place the other foot on the bench behind you.
- Keeping your torso upright and core engaged, bend your front leg to lower into a squat.
- Hold for one second, then drive your body weight through your right heel to bring yourself up and back to the starting position.
- Beginners: 12 to 15 Reps | two to three- sets.
- Intermediate: 12 to 15 Reps | three sets.
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