Why exercise your glutes?
Many people spend a considerable amount of time sitting on their glutes and this can lead to muscle atrophy, which in turn can lead to issues with everyday movements that require the glutes, such as rising from a chair or climbing the stairs. But if being able to complete everyday tasks isn't enough to motivate you to get off your butt, perhaps this picture is.....
The Gluteal Muscles (Maximus, Medius and Minimus)
A common misconception is that the Glutes is one muscle, but in actual fact the buttocks are a collection of three muscles, the gluteal maximus, medius and minimus. The Gluteal Maximus is the largest of the three and one of the strongest muscles in the body.
Strengthening the glutes through exercise can have many benefits apart from just helping to develop a more appealing rear view. These include reducing your risk of lower back, knee, hip and hamstring pain or injury, helping to improve your sports performance, and interestingly decreasing your risk of pelvic floor disorder (PFD). That's right it has actually been discovered that too many Kegals (pelvic floor exercises) and a weak butt actually cause PFD. Read more about this issue here.
The Easy Glute Workout
You can complete this glute workout in the house and there are no requirements for equipment.
When you first do this workout aim to complete it twice a week, but not on two consecutive days. Complete 2 sets of 20 reps of each of the 6 exercises, do not rest between exercises but take a short break at the end of one complete circuit, before starting the second. Do not speed through the exercises, the best results will be seen if you do each exercise slowly and maintain the tension on the muscle, this means not resting between reps. See the videos below for details on how to perform each exercise correctly.
- Body Weight Squat
- Glute Kickback
- Glute Bridge
- Lateral Leg Raise
- Kneeling Leg Lift
Once you can easily complete 2 sets of 20 reps simply add another set, grab some weights or incorporate resistance bands.
The Body-weight Squat
The squat is one of the best exercises you can perform for all over body health as it is a highly functional movement which incorporates all of the major legs muscles. The body-weight squat is a strengthening exercise for the lower body which can be performed anywhere from the home to the gym to the park as you require absolutely no equipment and very little space.
How to perform the Bodyweight Squat
The Glute Kickback
The glute kickback (also known as the donkey kick) is performed on the floor in the all-fours position using only bodyweight. It is an ideal exercise for a home workout routine as it requires no special equipment. If you find it too easy you can either hold the lift at the top for the count of 2 or use leg weights.
How to perform the Glute Kickback
The Glute Bridge
The Glute Bridge is a must-do body weight exercise in order to achieve a strong and sexy butt as it allows you to focus on engaging and activating the correct muscles. It is a great exercise to add to your home or gym routine as it can be performed with no equipment. It is however a very versatile exercise and once you have it perfected it can be changed up for varying levels of difficulty.
How to perform the Glute Bridge
The Lateral Leg Raise
The lateral leg raise can be performed either in the standing or the lying down position as shown in the video below. This exercise is effective at strengthening the inner and outer thigh muscles, so whilst not a glute exercise they do help in building better overall body balance and alignment.
How to perform Lateral Leg Raises
The humble bodyweight lunge is sometimes underestimated in how effective it is for not only building the perfect butt but in overall body strength. They are great for improving your balance and coordination, can be performed anywhere as there is no need for equipment, they allow you to exercise one leg at a time which means both sides of your body are worked equally and they can be changed up easily to make the workout harder. For example, you can go from static bodyweight lunches to walking lunges and they you can always add in some weights if you need to change it up further.
How to perform Bodyweight Lunges
Kneeling Rear Leg Lifts
This exercise is not only great for your glutes and hamstrings but also for your core strength as it incorporates your lower back muscles. Why is core strength important? Well basically it helps with your day-to-day activities such as climbing stairs and keeping your balance. It is the foundation for being able to perform any other exercise or activity from swinging a golf club to swimming a length at the pool.
How to perform a Kneeling Rear Leg Lift
Once you have completed it
RoadMonkey on May 19, 2019:
I think I am going to have to take up exercise again and working the glutes is good at any age.
DreamerMeg from Northern Ireland on September 03, 2012:
Hmm. Circuit training class has now stopped :( Going to have to find another class or two to go to.
Micheal from United Kingdom on September 03, 2012:
Your welcome Tweeting.
FigureCompetition (author) from Northern Ireland on September 03, 2012:
Meg - try them as one set and let me know how you feel the next day :)
This set of exercises will certainly help anyone's butt get into gear Molo - thanks for the visit
Micheal from United Kingdom on September 03, 2012:
This looks like a very useful set of exercises. Need to get my butt into gear.
DreamerMeg from Northern Ireland on August 28, 2012:
I just did all those exercises when I went to circuit training last night, but not all as one set, unfortunately!