Tired of that “dead butt” feeling? It’s time to wake up your glutes! We spend so much time sitting, our glutes can forget how to do their job, leading to issues like lower back pain and knee problems. But fear not! With the right exercises, you can revitalize your glutes and build a stronger, more lifted backside.
Your glutes are comprised of three muscles, most notably the gluteus maximus, the largest muscle in your body. Neglecting these muscles can lead to “gluteal amnesia,” where they become underactive. Strengthening them offers metabolic, functional, and performance benefits, according to celebrity trainer Gunnar Peterson. Plus, as Harley Pasternak, another renowned trainer, points out, strong glutes can help prevent injuries.
These 10 exercises, curated by fitness experts, can be done at home using just your bodyweight. Once you master the form, you can add dumbbells or kettlebells for an extra challenge. Remember to consult your doctor before starting any new workout routine.
The Ultimate Glute Workout (Under 30 Minutes):
Perform each exercise for 30 seconds, followed by a 15-second rest. Complete two rounds of each exercise before moving to the next. Take additional rest as needed.
1. Narrow Squat:
- How to: Stand with feet together. Squat down, pushing hips back, weight in heels. Squeeze glutes to stand.
- Expert Tip: Resistance bands above the knees add intensity.
2. Regular Squat:
- How to: Feet shoulder-width apart, toes forward. Squat down, hips back, weight in heels. Knees over ankles. Squeeze glutes to stand.
- Expert Tip: Focus on form before adding weight.
3. Slight Turnout Squat:
- How to: Feet wider than shoulder-width, toes slightly out. Squat down, hips back, weight in heels. Knees over ankles. Squeeze glutes to stand.
- Benefit: Targets lesser-used glute muscles.
4. Plie Squat:
- How to: Feet wide, toes at 45-degree angle. Lower down, pushing knees out. Squeeze glutes to stand.
- Benefit: Works inner thighs and glutes.
5. Non-Dominant Side Single-Leg Glute Bridge:
- How to: Lie on back, knees bent, feet flat. Lift hips into a bridge. Lift non-dominant leg straight up. Squeeze glutes, lower.
- Expert Tip: Start with the weaker side.
6. Dominant Side Single-Leg Glute Bridge:
- How to: Repeat exercise 5, lifting dominant leg.
- Tip: Focus on core engagement and breathing.
7. Narrow Double Leg Glute Bridge:
- How to: Lie on back, knees bent, feet together. Lift hips, pause, lower slowly.
- Benefit: Requires strength and coordination.
8. Wide Double Leg Glute Bridge:
- How to: Lie on back, knees bent, feet wider than shoulder-width. Push knees out. Lift hips, pause, lower slowly.
- Expert Tip: Add weight on hip bones for advanced challenge.
9. Alternating Front Lunges:
- How to: Step right foot forward, bend both knees to 90 degrees. Push off to stand. Repeat with left foot.
- Benefit: Works glutes and balance.
10. Alternating Side Lunges:
- How to: Step right foot wide, push hips back, sink into a squat. Push back to stand. Repeat with left foot.
- Benefit: Targets sides of glutes and inner thighs.
