Glutes, located on the back part of the hips, consist of tree muscles: gluteus minimus, gluteus medius and gluteus maximus. Gluteus maximus is the largest of the three and is located on the top of the other two. The gluteus maximus creates the look and form of the buttocks. The glutes assist in many movements, such as walking, running, jumping, climbing, standing up and standing erect. Because the glutes are involved in most daily activities, it is important to keep them strong and functional.
Squats
Squat is one of the best exercises to strengthen the glutes and legs. Stand straight with the feet hip apart and feet slightly pointing out. Start slowly sinking low while keeping your chest and chin up. Imagine that you have a chair far behind you and you want to reach it with your glutes. When you reach the lowest point, reverse the movement and start pushing yourself up, leading with your chest. Make sure that you are always contracting your glutes and that your knees never move in front of your knees. That is easily prevented by trying to sit on your imaginary chair behind you. Repeat 20 times. As a variation, you can hold weights in your hands or move your arms over your head.
Lunges
From standing position make a large step forward and sink your hips low. Keep your body erect at all times. The bigger the step is, the easier it is to get into the correct position. Focus on having your body weight evenly spread out on your front foot, or toward your front heel. The back leg should be semi-relaxed and assist only with the balance. Make sure that your front knee never moves in front of your foot. This is easily accomplished by focusing on having the weight toward the front heel. Keep your core contracted and push yourself up to standing position. Repeat 15 times and then switch legs. As a variation, you can alternate legs, step backward, hold weights in your hands, hold the arms over your head, or twist the upper body.
One Legged Deadlifts
Stand on your right leg with the upper body straight and the hands hanging on the sides. Start pushing your left foot backward and up, while keeping both of your knees straight. This will force your upper body to move forward and down. Don't bend in your waist. Continue the motion until you feel stretch in your hamstrings and then reverse the movement and bring your upper body up by contracting your right glute. Repeat 15 times and switch the side.
Standing Glute Kickback
Stand straight on your right leg with your upper body erect. Without moving the upper body forward, kick your left leg back by contracting the left glute. Hold the top position for 1 second and return to the starting position. Repeat for 15 repetitions and switch the side.
Kneeling Hip Extension
Get down on your knees and hands. Bend your right leg 90 degrees in your knee and start moving your right foot toward the ceiling. Initiate the movement in your right glute. Hold the top position for one second and return to the starting position. Repeat 15 times and switch the side.
Bridge
Lie down on your back with the arms by your sides and palms facing down. Bring the feet as close to your hips as possible. Contract the glutes and push the hips up toward the ceiling. Hold the top position for one second and return to the starting position. Don't relax completely between the repetitions; keep your glutes one inch away from the floor. As a variation lift one leg off the floor and push the glutes up on one leg only. Perform 12 to 15 repetitions and switch the side.
Step-ups
You will need a step-up box, a low bench or a high step for this exercise. Stand as close to the box as possible and place the entire right foot on a top of it. Engage and contract the right glute and initiate the movement from the right heel. Push yourself up on the top of the box and lift the left knee high up. Slowly and in controlled manner return to the starting position. Repeat 15 to 20 times and switch the side. As a variation, you can hold weights in your hands or hold the arms over your head. You can also alternate the legs or add a little jump on the top of the box.
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