5 Moves to Rev Up Your Rear

Our gluteal muscles contribute to balance, posture, & pelvic stability, so keeping them strong is key to staying active as we age.

If you primarily sit during the day, your gluteal muscles may not be as strong as they can be. Over time, other muscles compensate for this weakness, and you may experience pain in the low back and knees. Eventually, your balance and mobility will be affected as well.

The 'glutes' consist of three different muscles working together to abduct, rotate, & extend the hips:

gluteus minimus: the smallest and deepest of the gluteal muscles. Its job is to abduct the thigh and stabilize the hips/pelvis during walking, running, or standing on one leg. In addition, its anterior portion provides internal rotation to the thigh, while its posterior portion provides external rotation to the thigh.

gluteus medius: the middle-sized gluteal muscle between the gluteus minimus and gluteus maximus. It is a principal mover in hip abduction, lateral rotation, and medial rotation. What’s more, it maintains the side-to-side stability of the pelvis, aiding the gluteus minimus in keeping the pelvis properly aligned during movement and single-leg balancing.

gluteus maximus: the largest of the gluteal muscles & one of the strongest muscles in the body, working alongside its smaller companions to stabilize the pelvis and participate in hip rotation. It plays a principal role not only in the abduction and lateral rotation of the hips but also in hip extension, which pulls the leg backward.

This important set of muscles deserves your focus. Below are 5 of my favorite gluteal movements.

As you complete these movements, keep the following in mind:

• Slow and steady is the correct pace. Don't rush through these! Pay close attention to using your gluteal muscles during these exercises. Do not let other muscle groups compensate for weak glutes.

• Only add resistance (bands, weights) when the bodyweight version of an exercise is no longer challenging.

• Aim to complete these movements 2-3 times per week.

1- isometric contractions - these improve the mind/muscle connection.

prone isometric contraction: legs straight & toes pointed- your feet will come off of the floor, but don't actively lift legs

• 10 reps of 3-second hold contractions- squeeze your glutes!

• complete while standing, seated, & prone (face down)

• rest 5-seconds between holds

• these contractions can be done anytime during the day- not just during a workout!

• these are an excellent starter to any workout to ensure you are focusing on your glutes and not your hamstrings

2- glute bridge with wall push - This engages deep abdominals, reduces hamstring compensations, & promotes the use of your glutes.

glute bridge with wall push: lift toes & press through heels - press on a wall with your hands

• 2 sets of 12 reps

• push on a wall during sets

• lift/lower hips: 2 counts up, hold for 2 counts, 2 counts down

• rest for 30 seconds between sets

• lift your toes & press through heels during this exercise

• focus on activating glutes while relaxing hamstrings

3- toe taps series - These work the gluteus medius of both the moving leg & the standing leg.

front toe taps: slight bend in standing leg - lightly tap toes on the mat and raise/lower leg slowly

• start in a single-leg stand with a slightly bent knee- maintain this stance through the set- do not bend & straighten standing leg between taps

• balance on the standing leg, point opposite leg to the front, side, or back & keep hips square- tap & raise the leg slowly- place one hand on a wall for balance if needed

• 12 reps of each: start without a band- over time, progress to using a band

  A. front- keep knee facing the sky

  B. side- keep knee facing forward

  C. back- keep knee facing the floor

• complete series twice & then switch sides

• rest 30-seconds between sets

4- sumo walks - These strengthen the gluteus medius.

sumo walks: with or without a band

• start without a band- when no longer challenging, place band immediately above or below the knees- place the band lower on the legs to increase the difficulty

• move into a quarter-squat position - lean forward slightly & keep back flat

• maintain the squat & step diagonally forward 10 steps- then walk backward 10 steps

• complete 3 sets of 10 steps forward/10 steps back

• rest 15 seconds between sets

5- squat series - These reinforce good form & gluteal engagement.

squat series: 10 slow reps of 3 types of squats - this is the toes out squat

• sit into hips, butt back, weight in heels- keep chest high, abdominals tight

• do not round your back, keep a neutral spine

• do not let the knees extend past the toes

• squeeze glutes at the top of each squat

• 10 slow reps of each

  A. wide

  B. narrow

  C. toes out

• complete series twice

• rest 15 seconds between sets

I selected the exercises in this article to activate and strengthen your gluteal muscles. Before you start, please know the following:

• There are inherent risks when performing physical exercises like the ones included in this packet. Please be safe, smart, and aware of your surroundings when exercising.

• You should not start any exercise program without approval from your doctor.

• Stop performing any exercise that causes pain or tenderness. Tired, shaking muscles are acceptable (& expected!). Swelling &/or pain in the ligaments, tendons, muscles, bones, or joints are not.

• Get medical clearance from your doctor if you DO NOT participate in regular exercise AND have been diagnosed with or have signs or symptoms of cardiovascular, metabolic, or renal disease.

• If you DO participate in regular exercise AND have been diagnosed with cardiovascular, metabolic, or renal disease, partner with your doctor annually regarding your exercise regimen OR before you move from moderate- to vigorous-intensity exercise.

• If you DO participate in regular exercise AND have any signs or symptoms of cardiovascular, metabolic, or renal disease, STOP your exercise regimen and see your doctor.

• Remember, you know your body better than anyone else. Listen to what it is telling you!

Have you tried these movements? What keeps you moving every day? What obstacles prevent you from moving every day?

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