7 tips on how to build strong glutes (with a workout)
Strong glutes are essential, not only for aesthetics but also for reducing your risk of injury and low-back pain.
The glute muscles are often an underutilized area that become weak, dormant and tight. When you build strong glutes you’ll have an easier time with everyday tasks.
Due to our daily lives, we tend to have very under-activated and weak glutes because we sit most of the day.
How many muscles are in the glutes?
The three muscles that make up the glutes don’t just make your backside look good when strong and defined. They also contribute to stability and mobility, working in conjunction with connected muscle groups.
- Gluteus maximus. This is the largest glute muscle, responsible for the shape of your butt. It helps keep us upright when sitting or standing. Your gluteus maximus is also important for activities that require generating force from your lower body: jumping, running, standing up, climbing a staircase, etc.
- Gluteus medius. The gluteus medius is between the gluteus maximus and gluteus minimus. Its role, like the gluteus minimus, is to help with the rotation of the leg and the stabilization of the pelvis.
- Gluteus minimus. The smallest and deepest of the three main glute muscles, the gluteus minimus is also an important part of rotating lower limbs and keeping the pelvis stable when we move.
Tips to training glutes
- Keep weights in heels. Focusing on pushing the weight through your heels can increase the activation of your glute and hamstrings muscles for certain exercises such as squats, lunges and deadlifts.
- Vary foot placement. Instead of keeping your toes forward, try placing them out at an angle. Try widening your stance as well as narrowing your stance. When lunging, don’t forget to add in curtsey lunges.
- Keep toes in line with knees. Proper toe/knee alignment is important to prevent injury and to get the maximum result from your lifting. Make sure the knees don’t shift or wobble in or out. If this happens, it would be good idea to lower the weight so that your form doesn’t suffer.
- Use Bands. Bands are a great way to increase the intensity of your workout while also targeting different areas of the glutes.
- Vary reps and weight. Don’t let your glutes get use to a certain weight or rep range. It’s always good to switch things up. Variety is always a good way to stay mentally motivated and keep from getting bored.
- Use mind muscle connection. Think about the exercise you are preforming and not just going through the motion of the exercise. Connecting with the muscle you should be activating and where you are feeling the burn can help maximize effort.
- Incorporate plyos. Plyos are great for tightening and toning the glutes. Not only are they convenient to perform as they can be done almost anywhere, but they can also get your heart rate up
Glute workout you can try out
Squats
The squat is an effective exercise for improving lower body muscular endurance, strength and power. It is a compound movement.
4 sets of 12-15 reps
There are a lot of variations once you master the basics.
Pistol squats
Strengthens the glutes, quads, hamstrings, hip adductors, calves, and core muscles while training balance and stability.
4 sets of 10-12 reps
Deadlifts
Deadlifting can increase core strength, core stability and improve your posture. Deadlifting trains most of the muscles in the legs, lower back and core.
4 sets of 12-15 reps
Single leg deadlifts
A Single Leg Deadlift is a hip-hinge movement that strengthens the back, core and legs.
4 sets of 12-15 reps (each leg)
Curtsy lunges
The curtsy lunge is a modified version of the standard lunge. This exercise helps tone your inner and outer thighs as well as the rest of your legs and glutes
4 sets of 12-15 reps (each leg)
How often do you train your glutes?
