Glute Exercise Variants: How to Strengthen Glutes?

Your glutes are important to stabilize the hips and help us with balance, so it’s important that we train them properly.

The main role of the glutes is to keep us upright and help push our body forward, they ensure proper pelvic alignment and provide propulsion when we walk or run. Strong glutes are also important for reducing knee and back pain.

We have therefore created a quick guide to help you strengthen your glutes and ultimately improve your athletic performance.

1. Press dumbbell to squat

Get two small dumbbells and lower yourself into a regular low squat position, keeping the dumbbells directly over your shoulders. Push up, tighten your glutes, and raise the dumbbells just above your shoulders for one rep.

2. Barbell Hip Thrust

Place a barbell across your hips and focus on keeping your back straight instead of arching it. Plant your heels firmly on the floor and drive your hips up, engaging your glutes until your hips are in line with your shoulders and knees.

3. Sumo Squat

In a standing position, begin with both feet wider than shoulder-width apart with feet turned outward about 45 degrees.

Lower yourself into a deep squat and keep your glutes tight. You can add dumbbells in each hand or a bar on your back to increase the difficulty.

4. Side lunge

Start standing with your hands on your hips. Then, step to the side with your toes still pointing forward, shift your weight to the foot that’s moving sideways, and bend the knee to lower the hip.

Once there is a 90 degree angle between your thigh and knee, push yourself back from the same foot and into a standing position. Repeat on both sides to complete one rep.

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