4 Best Beginner Exercises for Strong Glutes
Abs may get most of the attention, but there’s nothing like a strong booty to transform your look. Glutes control so much of our movement. Strengthening them will give you better posture, reduce the risk of injury, and increase your performance when you perform activities like running.
I recommend incorporating glute exercises into your strength training routine several times per week. Pick a few of the exercises below and shoot for 3 or 4 sets of up to 20 reps. Make sure to foam roll as well. A lot of my clients come to me complaining about cellulite, and foam rolling (myofascial release) is an easy way to reduce it.
Band Walks
You can buy small exercise bands at most sporting goods stores. If you need help finding small exercise bands, let me know. Put the band around your thighs, making sure not to have it over your knee but above the knee. Then walk sideways in one direction, maintaining a squat position. Make sure as you step out that your knees are aligned with your toes, and your toes are aligned with your heels. Reverse directions without changing position, leading with the other leg, to complete one set.
The band will want to pull your knees inward. For maximum strength training effect, keep tension in the band by pressing knees out against the band throughout the exercise. You can try leading with the heel of your lead foot to reduce the tendency to buckle your knees.
Fire Hydrants
These are named fire hydrants because you’ll feel like a dog peeing on a fire hydrant! Start on your hands and knees in a tabletop position with your back flat and a resistance band around your thighs (not your knees). Lift your right leg, maintaining a bend in the knee, like you would see a dog relieving himself on the hydrant, hence the name. Repeat this up to 20 times, depending on your strength and the level of resistance from the band. Then switch to the left side.
Donkey Kicks
Start in the same position as for the fire hydrants— tabletop position and back flat. This time position the resistance band around your knees (see photo). Bend your right knee and foot to 90-degree angles. When you lift your leg out to the side, think about stamping your foot flat against the ceiling. Then bring your leg back down to the starting position. As with fire hydrants, you can do up to 20 reps before switching to the other leg.
Glute Bridges
Place the band above your knees. Lay on your back with your knees bent open hip width apart, pushing your knees against the band to create tension. Leave your arms at your side. Your back should be flat against the floor—not curved.
Beginning at your tailbone, push your lower back again the floor then slowly roll up into a bridge position one vertebrae at a time. You should feel your glutes engaging, especially at the top. Then roll back down, ending with your glutes hovering over the ground. Don’t completely release the gluteal contraction. It’s key to keep tension in the glutes throughout the exercise.
Keep tension in the band by pressing knees out against the band throughout the exercise. If this exercise is too easy, you can rest a weight on your hips. Just make sure you’re not losing your position, or engaging your back at any point in this exercise! If you do engage your back, come out of the exercise immediately and restructure your form before beginning again.
For More Help
For more glute exercises and help with developing proper form, contact me for a complimentary 30-minute assessment. We’ll determine your fitness level and set you up on the kind of training program that would be best for you.