3 Moves to Strengthen the Glutes

We often see the muscles in our hips as something that concerns Instagram models, but it’s important to be clear: showing your hips or having good-looking hips isn’t a bad thing.

However, making the hips more beautiful does not necessarily have to be for an aesthetic purpose. In fact, the hip muscles, also called the glutes, do more than just make us look better in yoga clothes. They allow us to maintain a correct posture and help us in activities such as running, jumping, climbing.

If you do not include exercises that will strengthen the hip muscles in your workouts, you are missing out on opportunities to strengthen the most important muscle group in the human body.

How to Strengthen the Glutes

What Are the Hip Muscles?

Without diving too far into anatomy, we can examine the hip muscles under three headings:

  • Gluteus Maximus: This is the largest hip muscle and is responsible for the shape of your hip. It helps us to stand upright while sitting or standing. It is also important for activities that require the lower body to generate power, such as jumping, running, standing, climbing stairs.
  • Gluteus Medius: Located between the gluteus Maximus and gluteus minimus. Its role, like the gluteus minimus, is to assist in the rotation of the leg and stabilization of the hips.
  • Gluteus Minimus: It is the smallest and deepest of the three hip muscles. This muscle is responsible for the rotation of the lower limbs and the stabilization of the hips during movement.

In addition to these three, the muscle, also known as the IT Band, is responsible for stabilizing the hip and providing balance up to the knees when running and walking.

Why Is Working the Hips So Important?

Whether you want a bigger hip or not, you still need to strengthen your hip.

Think about how often you do things like walking, getting up, using the stairs. It wouldn’t be possible to do these without the glute muscles.

Unfortunately, most of us weaken our hip muscles due to an activity we do for hours every day: sitting. Most people have to sit for hours just at work.

If you add the hours spent watching TV series at home to the hours spent at the desk at work, you will be inviting weak hip muscles. They also cause the hip ligaments to tighten, and these ligaments are the muscles that pull the legs toward your upper body.

These problems can cause problems in the waist and knee beyond the hip. That’s why it’s important to develop the hips.

Fitness expert Jake Schwind says: “Ignoring the glutes, combined with a sedentary lifestyle, invites problems starting from the hips and extending to the feet, as well as extending to the cervical vertebrae.”

Maybe you don’t sit at work or you’re in the 23% minority who get enough exercise each week. Whether you are an athlete, runner or active person, you still need to develop your glutes.

There is also research supporting this. A 2015 study found that greater hip activation seems to increase the power produced when jumping from a squat position. A 2012 study found that low-weight exercises that target the glutes can increase explosive power output.

The glutes are not only the largest muscle group in the body, they are also the strongest, and training them will improve your posture, reduce lower back pain, increase your speed and increase your strength during sports.

Glute Focused Exercises

So what’s the best way to move them?

While you can get good hip activation from some of the weightlifting moves, these moves aren’t easy to do, especially if you’re new to the sport.

While back squats and deadlifts are good hip exercises, many people find it difficult to maintain the correct form of these moves.

Squats only work the gluteus maximus muscle. However, for a good workout in the hips, you need to do movements that target all the above muscles.

Here are three hip exercises you can add to your workout:

Hip Lift

It’s also called the bridge move, and it’s a pretty straightforward exercise:

  • Lie flat on the floor with your arms at your side and keep your knees bent and your feet on the floor. Power off the ground with your heels as you lift your hips up.
  • Go slow throughout the movement and tighten your core and glutes.

If you haven’t done it before, use your body weight first. When you learn the job, you can make it a little more difficult by putting weight on the pelvic area. The extra resistance will help make the hip stronger.

Lateral Band Walking

First, put a resistance band on your legs, slightly above the knees. If you want to increase the difficulty, put the band below the knees above the ankles.

  • To perform the move, push your hips back and bend your knees as if doing a squat.
  • Keep your back straight and work your core as you step your right foot 20-25 cm to the right, then bring your left foot next to it.
  • Then repeat with the other leg.

The key here is to move the legs with the hips.

In this type of movement away from the middle part of the body, the medius and minimus muscles are important. In banded lateral walking, you target the glutes as well as the glutes.

As you get better, you can increase the difficulty by using a thicker band or lower the band further towards the ankles.

Bow Leap Forward

This move not only works the gluteus medius and minimus muscles, it’s also highly customizable for your level.

  • Start by standing with your feet almost shoulder-width apart.
  • With your back straight and your core tight, step your left foot behind and outside of your right foot.
  • Lower your hips until your right leg is almost parallel to the floor, and then return to the starting position.
    Do 4 reps and switch legs.

In addition to the hip muscles, this movement also works the quadriceps, calves and additional hip muscles.

You can also hold a kettlebell or dumbbells to make the move more difficult. You can also get extra burn by stopping for a few seconds at the bottom of the movement.

In Conclusion

It doesn’t matter your fitness goals and where you are on the path. Developing your hips helps keep you healthy, pain-free, and improves your physical performance.

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