Your glute muscles play a huge role in your overall body strength. Not only do they contribute to your core strength, but they are also involved in countless compound movements in your body, including bending, stepping, and squatting. Strong glute muscles also help decrease muscle imbalances that often lead to mobility issues, while enforcing the stabilizing muscles that help decrease the risk of falling. Strong glute muscles also help support your lower back in any lifting movements. Below we have shared 8 essential glute strengthening exercises.
#1 – Glute Bridge
Lie on your back with your knees bent and your feet flat on the floor. Tighten your abdominal muscles and push from your heels to lift your hips. Hold this position for 5 seconds. Lower your hips down to the starting position and repeat the movement.
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Start off with 1 set of 5 repetitions with a 5-second hold.
#2 – Leg Press
Begin in an upright sitting position with your knees bent and your feet flat on the floor. Maintain good alignment with your head, shoulders, and hips. Place your hands on the floor behind you for support. Tighten your core and press your legs out in front of your body. Bend your knees to return to the starting position and repeat the movement.
To make this exercise more challenging, use resistance tubing for added tension.
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Start off with 1 set of 10 repetitions.
Alternate Exercise – Single Leg Press with Tubing
Begin in an upright seated position with your knees bent and your feet flat on the floor. Maintain good alignment with your head, shoulders, and hips. Loop the resistant tubing under one foot and hold the handles of the tubing in each hand. Tighten your abdominal muscles. Lift your knee, then extend your leg in front of your body. Bend your knee to return to the starting position and repeat the movement.
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Start off with 1 set of 5 repetitions on each side.
#3 – Step Ups
Stand upright on the bottom step of your stairs or any other stable elevated surface, maintaining good alignment with your head, shoulders, hips, and legs. Tighten your core and step up with one foot, following with your other foot. Step back down, leading with the same leg to return to the starting position. Repeat the movement.
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Start off with 1 set of 5 repetitions on each side.
#4 – Reverse Lunges
Begin in an upright standing position, keeping your head, shoulders, hips, and legs in alignment. Take a big step back with one leg, then lower your back knee to the ground. Raise back up to the starting position and repeat the movement.
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Start off with 1 set of 5 repetitions on each side.
#5 – Hip Hinges
Begin in an upright standing position with your legs hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Engage your core. Slightly bend your knees and pivot through your hips to bend your upper body forward, ideally to be parallel to the floor. Raise back up to the starting position and repeat the movement.
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Start off with 1 set of 10 repetitions.
#6 – Lateral Band Shuffle
Wrap the mini band around your legs, just above your knees. Begin in an upright standing position with your legs hip-width apart, maintaining good alignment with your head, shoulders, and hips. Slightly bend your knees and hinge through your hips. Tighten your core and take a big step to one side. Return to the starting position and repeat the movement on the opposite side.
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Start off with 1 set of 10 repetitions on each side.
#7 – Shallow Squats
For this exercise, place your hand on the wall for balance if needed.
Begin in an upright standing position with your legs hip-width apart with your toes pointed slightly outward. Tighten your core, bend your knees and hinge through your hips to move into a shallow squat. Raise back up to the starting position and repeat the movement. To make this exercise more challenging, wrap a mini band around your legs, just above your knees.
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Start off with 1 set of 10 repetitions.
#8 – Wall Squats
Stand upright with your back against the wall, keeping your feet shoulder-width apart and maintaining good alignment with your head, shoulders, hips, and legs. Step your feet forward to increase the angle of your body. Bend your knees to move into a squat position, ideally bringing your knees to a 90-degree angle. Raise back up to the starting position. Repeat the movement.
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Start off with 1 set of 10 repetitions.
Be sure to give these 8 simple, glute strengthening exercises a try. Glute strength is a key component of your core strength, so it plays an important role in stability and balance. Even better, these exercises will help tighten your backside, making it even easier to fit into your favorite jeans!
Learn the top 7 glute exercises to tone and strengthen your butt. Click here for more information.
