Your glutes, short for gluteus maximus, is your primary hip extension muscle and is the biggest and potentially the most powerful muscle in your body. Strong glutes are essential for running, jumping and also picking objects up off the floor. Spending all day sat down can make your glutes weak, small and flaccid. This can increase your risk of suffering a back injury as your lower back muscles must try to make up for any strength deficit caused by weak glutes. One way to develop your glutes is to perform the single legged deadlift
Step 1
Stand with your feet together and a dumbbell in each hand. Lift your chest, pull your shoulders back and brace your abdominal muscles.
Step 2
Shift your weight over onto your right foot and lift your left foot one inch off the floor. Keeping your right foot planted firmly on the floor, push your butt backward, lean forward from your hips and extend your left leg straight behind you for balance.
Step 3
Lower the dumbbells down to the floor just in front of your foot. Touch the ground lightly with both dumbbells at the same time. In this position, your upper body and left leg should form a straight line and be approximately parallel to the floor.
Step 4
Swing your left leg forward as you simultaneously stand back upright. Change feet and perform another repetition using your opposite leg.
Tips and Warnings
- If you find balancing difficult, perform this exercise holding one dumbbell and use your free hand for balance. With practice you will soon be able to perform this exercise without support. This exercise is more effective and easier to perform if you don't wear shoes. Soft-soled shoes decrease foot, knee and hip stability.
- Do not allow your lower back to become rounded while performing this exercise. Doing so can lead to serious injury.
Things You'll Need
- Dumbbell
References
- "Functional Training for Sports"; Michael Boyle; 2003
- "The Complete Book of Butt and Legs"; Kurt Brungardt, Mike Brungardt, and Brett Brungardt; 1995
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout"; Pat Manocchia; 2009
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