5 Exercises for Getting Awesomely Strong Glutes by Steffi D’Souza

These exercises might look weird to perform but will make you look awesome if followed diligently. Glutes form the middle supporting base of your body, their strength and agility make it easier for you to perform other workouts with ease. The article explains how to achieve strong and sculpted glutes.

Strong glutes and hamstrings not only help you to look good but are very beneficial for improving your posture, help in relieving lower back, hip and knee pain as well as increases athletic performance. The gluteals (gluteus maximus, gluteus medius, gluteus minimus) and the hamstrings work together to extend, rotate and abduct the hips. They give stability to the pelvic region while walking, running and climbing. It is the largest and strongest group of muscles in the body and hence, has an impact in body’s overall functional performance.

Like all the workouts on other muscles of the body, right form and movement is essential for getting the desired results. Weak gluteal muscles may result in asymmetric alignment of the entire lower body. Such a body is more prone to injuries including Anterior Cruciate Ligament (ACL) sprains and tears, Iliotibial Band Syndrome, Shin Splints, Achilles Tendonitis, etc. Therefore, it becomes all the more important to work on those base stabilizers in our body and strengthen them enough. Moreover, it is a proven fact that strong glutes give better agility support to all the other workouts.

Targeted Glute Muscles Workouts

Steffi D’souza shows you how to enhance your hip muscles with five power-packed workouts. You need to do 4 to 5 sets with 12 to 15 reps of each workout.

Dumbbell Hip Thrus

The first one in the series is Dumbbell Hip Thrust. Lie on your back on the floor with your legs stretched forward. Fold your legs from knees till they are perpendicular to the ground. Put the dumbbell horizontally directly above your hip joints. As you drive your heels in to the ground, squeeze your glutes, lifting your hips up to full extension, your hips must level your knees upwards. Your shoulders and head must stay stationary. Slowly come back to the starting position.

Curtsy Lunge

Second exercise is Curtsy Lunge which targets your inner and outer thighs as well. Stand and step your left leg behind your body and to the right, crossing your thighs, bending both knees as if you were curtsying. Your front knee must be in line with your front ankle. Come back to standing position and switch sides to complete one rep.

Stiff Legged Deadlift

Third workout targets your hamstrings – Stiff Legged Deadlift. Steffi grasped a bar using an overhand grip, palms facing down. She stood with her torso straight and her legs spaced using almost a shoulder width stance. The knees should be bent a little. This is the starting position. Without moving her knees, she lowers the barbell to over the top of her feet by bending at the waist while keeping her back straight. She kept moving forward as if picking something from the ground (continue till you feel the stretch on the hamstrings). Inhale as you perform this movement. Bring up your torso up straight again, extending your hips coming back to the original position.

Hip Extension with Cable

Hip Extension with Cable is the fourth one in the series. This involves movement and tension in your hamstrings. Start by clipping a cable to one ankle strap. Take a step back with the free leg, the leg attached to cable should in front and the cable is pulled taut. Grasp the cable pulley for support. Keep your torso straight up and your working leg straight, exhale as you extend your hip and pull the cable back until your hip is fully extended. Hold for a count of two and squeeze your glutes. While returning to the starting position, inhale. Repeat exercise with your opposite leg.

Dumbbell Sumo Squats

Final workout targets your quadriceps. Steffi held a dumbbell at the base with both hands and stood straight up. She moved her legs till they were wider than the shoulder width apart from each other with her knees slightly bent. Her toes faced out. (Do not move your arms while performing the exercise) This is the starting position. She slowly bent her knees and lowered her legs until her thighs were parallel to the floor. Make sure to inhale. Press with the heel of the foot to being the body back to the original position while exhaling.

NAME SETS REPS
Barbell Hip Thrust 4 15
Curtsy Lunges

5

12

Stiff Legged Deadlift

4 15
Hip Extension with Cable 5 12
Dumbbell Sumo Squats 5 12

About The Author

Steffi D’Souza

She is having 10 years of work experience in the fitness industry and has been competing in bodybuilding competitions from last 4 years. She is Sponsored athlete – in 2 nu.... Read More..

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