Its All About the Glutes

Knee pain? Low back stiffness? Poor posture?  Balance issues? Let’s talk about our most underappreciated muscle group that is integral to solving these issues - the glutes! 

Strong glutes aid in standing up, climbing and just standing still. These muscles work together to thrust the hips, stabilize the pelvis, protect the spine, and raise the legs. If glutes are not activated, we often see repercussions up and down the kinetic chain (ie knee pain, wobbly ankles, posture issues). 

Squatting, lunging and weight training are the most effective ways to strengthen the booty-  but how can we do this with no equipment from home? Here are three exercises that anyone can do from anywhere, at any skill level- no equipment needed!

Clam Shell (Hip Abduction)

Lie on your side, knees bent, feet together, hips stacked vertically. Keeping a tight tummy, bring top knee up as high as you can, squeezing deep in the glute. Lower slowly and repeat. For best results, try 10-15 reps per leg at least 3 times per week.

Glute Bridge

Lie on your back, knees bent, heels down, toes up. Press heels aggressively into the floor as hips extend towards the ceiling, squeezing deep in the glutes. Hold for one breath, descend slowly. For best results, try 10-15 reps at least 3 times per week.

Single leg Deadlift

Standing on one foot with knee slightly bent, maintain a flat back while reaching fingertips towards the floor, sending hips back and weight into the heel. Drive heel down and squeeze butt to stand. Keep abs tight and don’t let shoulders round forward. Hold the wall with one hand if extra balance assistance is needed. Go as slowly as possible. For best results, try 8 reps per leg, at least 3 times per week.