What are glutes?
Many people may want to strengthen and grow their glutes otherwise known as your butt for aesthetic reasons.
But when it comes to your physical health, having strong glutes is essential. "They are the primary mobilizers of the hips and thighs so when we sit, stand, jump, or even climb steps, the glutes are engaged for all these functions," says Ben Walker, a certified personal trainer and the owner of Anywhere Fitness, a fitness studio located in Dublin, Ireland.
The glutes consist of three muscles:
Gluteus Maximus: This is responsible for hip extension, like when you are walking, and lateral rotation of the thigh, such as swinging your leg.
Gluteus medius: This is responsible for the movement of your leg away from your body, like when you're stepping out of bed, and balance.
Gluteus minimus: This is the smallest of the three muscles and helps with walking and rotating your legs.
How to do it:
Start on your hands and knees your knees should be touching and your hands should be shoulder-width apart and directly below the shoulders.
For added resistance strap on ankle weights, tie a resistance band above knees, or do both.
Keep your back straight and look directly towards the floor at all times.
Lift one leg up and away from your body at a 45-degree angle, keep your knee positioned at 90 degrees, and try to lift it until aligned with your hips.
Slowly lower it back to the starting position and repeat on the other side.
Beginners: 12 to 15 Reps | three sets
Intermediate: 15 to 20 Reps | three sets
Muscles targeted: Gluteus maximus, glutes medius, gluteus minimus, abdominals