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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