It’s important to workout the glute muscles to improve movement, stability, strength and overall look. But nowadays, we spend a lot of time sitting (at home, in the office and even at the gym!). We’re not using our glutes enough, especially the glute maximus, which is the biggest muscle in the body. Squats and lunges are good to workout the glutes, but here are some alternative exercises, which will help shape and strengthen your bottom!
Why working out the glutes?
The glute musculature atrophy at a faster rate after the age of 30. We lose power, balance, and strength in the posterior chain and become much more prone to injury. If we do not focus on these areas, it will pay us back later in life. An important note – collectively we may live longer, but we don’t live healthier or stronger for longer. This is why building strength is key and much of the strength required comes from the glutes.
Modern living has promoted a more efficient lifestyle with the advancements in technology. This is great but the counterpart is that we move our bodies less as everything can be controlled or ordered from our phone in the comfort of our sofa. This makes people weaker physically, less able to do simple things like balance on one leg, and more injury prone, to the point (like many things) that ailments have become normalised. This isn’t normal!
Beware of just using machines at the gym
The less optimal choice made by many people is to come to the gym and sit in a machine, only to have been sat for the vast majority of the time during the day at home, in the car, or the office. People use machines because it is the easiest thing to do, but they give limited results. Machines are useful in extreme situations or as supplementary exercises only. The real bread and butter exercises are done on your feet, which require an element of balance, force, heightened awareness, and stabilisation. This is the best way to challenge your legs, nervous system, and get the desired outcome.
Glute workout: activation exercises
Before working out your glutes, start with a few activation exercises for about 5-10 minutes to initiate the mind to muscle connection. You want to make sure your glutes are engaged not other parts of the body.
Side plank
Lateral steps with band
Bird dog
Supine hip extension (hip bridge)
Alternative glute workouts
Once you’ve warmed up your glutes, you’re ready to do some energy intensive exercises that will help to shape and strengthen your butt. Do about 10 reps on each side and repeat each exercise 3 times. Increase the weights and sets to challenge yourself further.
SL leg Dead lift
Step up
Hip Thrust
Cable pull
What about you, what’s your favourite glute workout and what exercises do you think have had the best results? Leave your comments below. And if you’d like further advice and/or have a personalised training plan, please get in touch.
