Your glutes are an incredibly important muscle group for many reasons, including preventing injury, improving performance, and helping you fit nicely into your jeans.
Desk-bound lifestyle is almost always the main cause for poor posture. But, body posture doesn’t only depend on your spine and back muscles. Your glutes also play a role because they maximize the strength in your legs, support your spine and stabilize your pelvis. When not used, they become sore and atrophied.
If you spend long hours on your desk or in front of the TV, the 5 exercises we recommend here are extremely efficient in improving your posture just by strengthening your glutes.
Perform the exercises a few times a week and don’t worry, they only take about 15 minutes.
Exercise 1: Glute Bridge with Leg Extension
For: Improve gluteal strength and stability.
How: Lie on your back with your knees bent and feet flat. Lift your hips upward while pivoting from your shoulders. Your neck should be flat. Achieve full hip extension with a strong butt squeeze. Without dropping your hips, lift one leg upward. Hold for 2 seconds. Return the leg to the ground. Switch sides. Hold for another 2 seconds. Return your leg back down and perform 10 reps per leg. Complete 2 sets.
Exercise 2: Lunges
This is another exercise that targets your hips, thighs and butt and best of all, gives great results. What’s good about lunges is that you can do a variation. In fact, the position of your feet during the exercise determines which muscle group you are targeting. For instance, a large lunge targets your gluteus maximus, whereas a shorter lunge is more effective for your quadriceps or the front of your legs.
Start by standing up straight, your legs hip’s width apart.
Step forward with your right leg bending your knee at a 90o angle. Hold the position for 5 seconds then reverse to initial position and repeat with your left leg.
If you want to increase the intensity of the exercise and build up your strength, use light dumbbells.
Do 3 sets of 10-20 repetitions.
Exercise 3: Donkey Kicks
The donkey kick is one of the best exercises to start any glute-targeted workout. The important thing to keep in mind with this exercise is to squeeze your glutes at the top of the movement.
Stand on all fours, your knees hip-width apart, and your hands shoulder-width apart.
Extend your leg towards the ceiling while keeping your glutes and abs tight. Your foot should be directly above your butt.
Hold the position while slowly returning your knee towards the ground but not touching it.
Do 15 repetitions on each leg in 3 sets. If you want more intensity, strap on ankle weights.
Exercise 4: Fire hydrant
This is an amazing exercise that targets your glutes, thighs, and abdomen.
Take the same position as for the donkey kick, except for opening your leg towards the side until your inner thigh is parallel with the floor.
Bring your knee to the starting position but don’t touch the floor.
Do 3 sets of 15 repetitions on each leg.
Exercise 5: Squat Pulse
The squat pulse will do wonders for your rear. It’s quite demanding, so it’s important to endure the exercise to the end.
Stand with your legs hip’s width apart, your toes turned outward and your arms straight out in front of you.
Squat down keeping your glutes and abs tight. Keep your back straight and your knees in line with your toes.
Raise and lower your but as if you are bouncing while maintaining this position.
Bounce 15 times before you reverse to starting position. Use dumbbells for a deeper stretch.
Do 3 sets of 15 repetitions.