Your glutes do a lot for you. Keeping them strong and functioning ensures increased stamina, helps prevent injuries, and boosts self-confidence. Here are some moves that you can modify to use at home or the gym. These moves are sure to get your muscles pumping and active!
Bridge / Hip Thrusts
For those of you working out at home, the bridge is a fantastic focus workout. Simply lay on your back, feet on the floor and knees bent. Lift your hips off the floor, remembering to squeeze your glutes at the top and lower down. For an added challenge, try the one-legged bridge. Simply straighten one of your legs and lift your hips, keeping your leg straight and off the floor. Repeat for the other leg.
Weighted Bridge / Weighted Hip Thrusts
If you’re looking to kick it up a notch at the gym, why not try the weighted bridge? This exercise is done with a single weight for a barbell or a weighted barbell. Lay on your back, feet on the floor and knees bent. Use your hands to hold the weight or barbell on your hips. Lift your hips and squeeze your glutes at the top. Use a weight that is appropriate to your ability, something that is not too heavy, but will leave your muscles feeling fatigued at the end of your reps. *Note when using a weighted barbell place a rolled up mat between your hips and the barbell for added stability and comfort. Lay on a bench press station to keep the barbell from hitting the ground.
Band Pull Through
A band is a great inexpensive piece of equipment used for many kinds of workouts. Pull throughs are an easy move but posture and stance are key. Start by tying your band to a stable object close to the floor, making sure the object is secure. You want to face away from where you have secured the band, and take a step forward so there is a little tension. Stand slightly wider than shoulder distance with knees pointing out, holding the band with both hands between your legs. Hinging at your hips with a straight back, bend down and let the band pull your hands back. Making sure your chin is tucked throughout the movement will reduce stress on your neck. Then lift back up, pulling the band and squeezing your glutes at the same time. Remember to not hyperextend or lock out the knees. This move is not a squat. You shouldn’t think of it as an up and down movement but more as a back to front motion.
Cable Pull Through
The same movement and rules apply to the cable pull through as the band pull through. However, with this exercise, use a cable machine. Choose a weight appropriate to your training ability. The weight should fatigue the muscles at the end of your set but avoid too much strain. This exercise is great for everyone; make sure to add it to your routine.