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  • Writer's pictureLaura Flynn Endres

Get Great Glutes

Updated: Nov 8, 2023

How to Up Your Glute Game

There’s been a bit of discussion about my shapely glutes in one of my FB groups lately (hair flip) and building my glutes has indeed been a focus of mine for going on 10 years. (Whoa!)


Certain muscle groups need a bit more attention and glutes are one of them. They’re among the largest muscles in the body, but we neglect them with poor movement mechanics and too much sitting.


A few years back, I decided to emphasize glute work and back muscles in my workouts and holy WOW, it was a game changer! Not just in looks, but in function. It improved my posture and made other exercises easier - especially running!


Strong glutes support stability and mobility in hips and knees.


Strong glutes reduce back stress.


Strong glutes lower your risk of hamstring injuries.


Strong glutes are in fashion!


Let's get you some!


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HERE'S HOW TO WORK YOUR BOOTY

1) GET UP

When you sit for long periods of time, your glutes are in a relaxed, lengthened position. They’re getting wimpy. Stand up, already. You should get up at least every hour and walk around or even do some standing leg exercises to wake up those glutes.



2) STEP UP

Walking isn’t enough to strengthen glutes (walking activates the glutes at only 20-40% of maximum contraction), and while they get worked in squats and lunges, they aren't the star of those shows. You need something that requires a stronger contraction. Enter step-ups! Walk a flight of stairs several times, or do step-ups onto a high step or bench.


Place your entire foot onto the step, lean forward, and press down through the heel to step up. When you come back down, control the move and land softly - joint preservation!


Do 3 sets of 10+ reps per leg.





3) WORK UP

Do exercises like banded side steps, bridge hip lifts, and hip thrusts regularly. Add a steady variety of glute exercises to your workouts, working up to 3 sets, 3x per week, and you’ll see steady gains in strength and function!


And shape. (Ahem.)


Want exercise ideas to help you work your glutes? I got you.


Here are some ideas, from easiest to hardest!


Reverse Leg Lifts / Glute Kickbacks


Mini-Band Seated Clamshells

You'll need a set of mini-band loops for this exercise.



Mini-Band Repeater Side Steps


Diagonal Leg Lifts on Hands & Knees


Bridge Hip Lifts


Single-Leg Bridge


Hip Thrusts

Don't be like me and use a chair... it's not safe or comfortable! Do these with your upper back on a bench, sturdy coffee table, or couch.



Single-Leg Hip Thrusts

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If you try any of these, let me know what you think!


Enjoy the burn!

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