Experiencing pain in your knees or lower back? The blame might be behind you. Your glutes affect more than you know. Learn how to maximize your Maximus!
No but’s about it, bigger butts are in demand! Most my female clients come to me requesting a higher, tighter hind-end. But shapely glutes are so much more than aesthetically pleasing! A strong glute complex is incredibly important for safe functional movement in the body. The glutes are your body's largest, most powerful muscle group that contracts to move your hips in every direction, up, down, forward, backward, and side-to-side. Because it's a large muscle group we’re talking about, training them can increase your metabolic rate which will help you build muscle and more burn fat and calories.
There are three muscles that group together in the buttocks to create the glute complex, the Gluteus Maximus, Gluteus Medius and Gluteus Minimus. The Gluteus Maximus is the largest and most superficial of the three and works closely with the hamstrings. The Medius sits on the outer edge of the pelvis to help with hip movement and the Minimus is the smallest sitting the deepest into the hip acting as a stabilizer.
Glutes that are strong and fire well can make all the difference in how your knees and lower back function to remain pain-free. Be careful when training to choose a weight for your current fitness level to prevent injury or overtraining. If you are unsure how to approach a training program please consult with a professional. Get ready to get off your butt and try out my favorite glute workout for building a better, stronger booty!
Dynamic Warm Up:
Leg Swings
Forward/Backward x 20
Side to Side x 20
TRX Bodyweight Squats x 20
Glute Kicks x 20
Side Shuffle in both directions x 20
Reverse Lunges x 20 on each leg
High Knees x 20
*Complete the exercises in this workout for a total of 4 sets*
Sumo Squats x 10
Place a heavy dumbbell on the ground standing on end. Be sure you can keep a good grip on the weight you choose.
Straddle the weight with a wide stance, toes turning out 45 degrees.
Keeping a flat back, bend the knees, and lower your body down so you can grab a hold of the dumbbell.
Engage your core and exhale as you engage the glutes and press through the heels to come back to a standing position.
Inhale and lower down just until the dumbbell taps the ground then return to standing.
Barbell Deadlifts x 10
Weight your barbell and stand behind it with feet hip-width apart, keeping a slight bend in the knees.
Hinge forward with a flat back keeping the core engaged and bend through the knees to grab the bar and squeeze the glutes and hamstrings to stand back upright with the barbell.
To begin your set, slowly lower the barbell down to mid-shin being sure to keep the abs tight and back flat.
Exhale and return back to standing and repeat.
Weighted Hip Thrusts x 20
Lie on the ground with a lighter barbell across your hips and feet flat on the ground just inside shoulder-width apart.
Engage the glutes and press the hips upward, pausing for a moment at the top.
Slowly lower your hips back towards the ground and repeat.
KB Swings x 20
Straddle a kettlebell (or dumbbell if you don’t have access to KB’s) standing shoulder-width apart, toes turned out slightly.
Push your hips back and lower down to grasp the handle of your KB. Keep the chest lifted, back flat and abs engaged.
Pull the bell back and exhale as you squeeze your thighs and glutes to help swing the bell forward to shoulder height.
Pull the bell back down and repeat forceful swings for a total of 20 reps.
Check out these other glute exercises!
