For the first time ever, LuxuryHolistics is posting an article written by a guest blogger, Kimberly Truman for today’s Fitness topic. She has been in the fitness industry for over 20 years, and is a well-known private trainer and lifestyle expert in Dallas, Texas and Los Angeles, California.
5 Energic Exercises to Elevate the Glutes
by Kim Truman, Fitness and Lifestyle Expert/ Personal Trainer
Let us familiarize ourselves with our greatest assets- the Glorious Gluteus Maximus family! The Gluteal region is made up of three muscle groups: 1) Gluteus Maximus, 2) Gluteus Medius, 3) Gluteus Minimus. The combination of these three muscle groups is why the buttocks or Glutes of our bodies is labeled the powerhouse!
The Gluteus Maximus is the largest and most powerful of the three muscle groups. The Gluteus Maximus is considered the anchoring muscle for the overall body, anchoring everything from the torso, pelvis, legs, core balance and more. It is a very important muscle to keep strong because it is also labeled the stabilizer of the body.
Obviously the Gluteus Maximus muscle is the largest of the three, but the Gluteus Medius is a large muscle too and lies underneath the Gluteus Maximus muscle. The smallest is the Gluteus Minimus, which rest towards the top and outside of the glorious backside. With all three muscle groups working together through various exercises, you can see results in the power, strength, speed and balance of our overall body! So let’s power up and follow these ENERGIZING exercises to fire up your Glute family.
5 energetic exercises to elevate the Glutes
Squats– a great functional exercise to build strength in hips.
- Stand with feet hip-width apart, for added intensity, hold weights at shoulder level or at your sides.
- Bend the knees, and lower into a squat, keeping the knees behind the toes. Keep your torso upright and contracted.
- Press into the heels to stand up.
- Repeat for 2-3 sets of 8-16 reps.
Lunges– great for working many muscles at the same time. On the front leg, you’ll work the gluteus and hamstrings and on the back leg, you work the quads and calves. To increase intensity, you can elevate the back foot on a step or platform to really challenge both legs. Variety of lunges include: static lunges, side to side lunges, sliding lunges, around the clock lunges, low lunges, one-legged lunge and step-by-step lunges.
Step-Ups– Place one foot on a step or platform and push through the heel to lift the body up. You eventually want a height where your knee is at a 90 degree angle. The other key is to concentrate all your weight on the stepping leg. Lower down gently, barely touching the toes of the other leg to the ground. Take it slow and concentrate on the working leg. Variations of step-ups include side step-ups, cross-over step ups and resistance step-ups.
Hip Extensions– specifically targets the largest muscle in the body- the gluteus maximus. Hold a dumbbell behind the knee or use ankle weights for added intensity.
One-legged dead lifts– great for hamstrings, butt and lower back. Using only one leg at a time this exercise is a great way to add intensity and engage your core muscles to keep your body balanced. This exercise is not recommended if you have back problems. Take the left leg back just a bit, lightly resting on the toe. With weights in front of the thighs, hinge from the hips and lower the weights as low as your flexibility allows. Keep your back flat or with a natural arch. Make sure your abs are contracted to protect the back. Squeeze the glutes of the working leg to raise back up. Do 2-3 sets of 8-12 reps.