Glutes are the body’s largest muscle and perform many important functions. This group of muscles is the one that helps in maintaining balance and power whenever we run, walk or jump. However, which best exercise can help to strengthen your glutes? Well, the best glutes exercises include single-leg step-ups, fire hydrants, and the Bulgarian split squats.
Here are the 5 best glutes workouts that can enable you to start building strong glutes as recommended by total gym Canada experts.
1. Fire hydrant
Here, you need ankle weights and resistance weights.
- Start on your knees and hands. Your knees need to be touching each other while the hands must be apart- shoulder wide and below your shoulders.
- For increased resistance on the ankle, tie the resistance strap above the knees.
- Stand with your back straight, and look right towards the floor every time.
- Lift one leg, and away from your body at an angle of 45 degrees. Ensure that your knee is at 45 degrees angle and lift it until when it’s aligned to your hips.
- Lower your back to the position which you started and repeat on the other side.
2. Single leg step-ups
The starting position should be that of Ben Walker, and you can use a dumbbell.
- Stand with your back straight next to a bench.
- Put hands on the waist and hold one or two dumbbells at chest level.
- Plant one leg on the ground, and the other at 90 degrees angle on a bench.
- Drive your weight through your left leg’s heel, also pushing off your right foot.
- Hold your weight at your chest for 2 seconds then move back to the starting position.
3. Side squats
The starting and ending position should be that of Ben Walker. You can use dumbbell or resistance bands.
- Tie a resistance band below both knees.
- Stand with your feet together while semi-squatting.
- Step wider than your shoulder and lower yourself to a little beyond 90 degrees.
- Move your hips back while keeping your core engaged aback in a straight position.
- Start driving through your heel, and drive yourself back to the original position.
- Repeat the same movement on one leg, and then turn to the other leg to complete it.
4. Glute bridges:
The muscles targeted are the gluteus medius, gluteus maximus, abs, quadriceps, and hip adductors. Here, your hip thrust should be in Ben Walker’s position. You will need a single dumbbell and a bench.
- Lie with your back on a flat surface.
- Extend your palms to your side with the palms facing to the ground, or for more intensity, you can hold a dumbbell on your hands.
- Stay close to the bench and ensure that your heels rest at 45 degrees when rested on the surface.
- Lift yourself upwards and get into a straight position by squeezing your glutes, then drive your entire weight through your heels.
- Hold on to this position for a few seconds before releasing and returning to a flat position.
5. Bulgarian split squats
Both the starting and ending positions are that of Ben Walker. You will need dumbbells.
- Stand 2 to 3 feet away from the bench, facing away from it.
- Hold a dumbbell or two at the chest level to enhance the intensity.
- Take one foot forward, and position it at 90 degrees angle. Put another foot on a bench that is behind you.
- While keeping your core engaged and torso upright, bend your front leg while lowering into a squat.
The above exercises are the best for strengthening your glutes. Remember that the glutes are composed of 3 diverse muscles which are very important for proper movements of your thighs and hips. To strengthen your glutes, you should perform a range of exercises on non-consecutive days and increase your weight as you continue getting used to it.