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Exercises To Restore And Strengthen Gluteal Muscles

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Heel Press: Lay on your back with your knees bent and feet flat on the floor in one line with the hips, knees, and ankles. Now press your heel to the floor and concentrate on the strength of the contraction at the buttocks. If you feel the calves working too much, lift the toes up and press only the heels to the floor. This will help restore strength to your gluteal muscles.

Best Glute Exercises

The following exercise program is just a guideline to restore and strengthen gluteal muscles. If you have an injury and suspect inhibited gluteals I highly recommend seeking the help of a qualified professional so they can determine what is causing the inhibition and correct it properly.

Strengthen Gluteal Muscles

Heel Press To Floor

1. Lay on your back with your knees bent and feet flat on the floor in one line with the hips, knees, and ankles.

2. Press your heel to the floor and concentrate on the strength of the contraction at the buttocks. You should first try this one side at a time and notice if there is any difference in strength. If you feel the calves working too much, lift the toes up and press only the heels to the floor.

Pelvic Curls

1. Lay on your back with your knees bent and feet flat on the floor in one line with the hips, knees, and ankles.

2. Begin engaging the buttocks as performed above in the Heel Press. Then bring the pubic bone to the sky and continue to roll up sequentially through your spine onto your shoulders. Make sure you are engaging your abdominals so you do not arch your lower back.

3. Roll down to the starting position from the top of the spine. Be careful not to tense up your shoulders and neck here.

4. Optional Progression: Try with one leg extended to the ceiling with a flexed foot. As you lower your hips pull the knee of the extended leg to the chest and then press the hips back up while pressing the heel of the extended leg back to the ceiling.

[Read: Enhance Your Gluteal Muscles]

Integrating The Pattern

Deadlift

1. Stand tall with the arches of your feet lined up with the outside of your hips. Engage your buttocks and legs by performing a “corkscrew” action, engaging the muscles of the legs while maintaining your feet in a firmly planted position. Hands can be behind the head to help keep the spine upright.

2. Flex at the hips by sending them straight behind you. This is the hip hinge, an important function for bending properly. As you continue to send the hips back in space, using this hip hinge, maintain the torso in one place so you eventually become parallel to the floor in a flat back position rather than collapsing and rounding the spine.

3. Re-engage the buttocks and legs by pressing the hips forward to bring the torso back to the upright starting position.

4. Optional Progressions: Use a kettlebell or weighted bar maintained close to the body. Once you are able to perform cleanly, progress to the single leg deadlift.

Lunge

1. Step out with one leg far enough that when you descend, your knees bend at 90 degree angles and do not move forward beyond the ankles. Keep your hands behind your head and your torso vertical. As you descend, the back heel will lift and the back knee will lower straight down until it almost touches the floor.  Make sure the knees do not push inwards toward the midline of the body, but remain in line with the hips and ankles. Also make sure the hips remain on the same plane.

2. To return to the starting position press down through the front heel to re-engage the buttocks. Repeat for the desired amount of reps and then switch sides.

3. Optional Progression: Add torso rotation towards the front leg while maintaining a stable base. Make sure the arms move in opposition to the lower body just like in gait.

Single Leg Step-ups

1. Start with one leg up on a step. The opposite arm is forward. Make sure hips, knees, and ankles are aligned and that the hip of the lead leg is not hiked up.

2. Press down into the heel of the lead leg and step up to balance. As you are stepping up, move the rear leg forward with the knee on that leg bent at 90 degrees. Allow the arms to switch naturally so they are again in opposition to the lower body. This will help with balance.

3. Stay tall as you send the leg that is up back down to the starting position. Repeat for the desired amount of reps and then switch sides.

4. Optional Progression: If you do not have shoulder issues try holding a kettlebell firmly overhead in the opposite arm of the leg that is lifting from back to up, keeping the arm in a neutral position throughout the exercise. The arm should make a straight line over the body. It is imperative that the spine remain in a neutral position.

Ashley Whitson

Ashley Whitson has over 10 years of experience working with people of all ages and ability as a personal trainer and a group fitness instructor. She is an American Council on Exercise (ACE) Certified Personal Trainer, Pilates Instructor certified through the Kane-Kinected Pilates Center, Functional Movement Systems (FMS) Professional, NeuroKinetic Therapy (NKT) Practitioner, Pre/Post Natal Exercise Specialist certified through The American Fitness Professionals and Associates (AFPA), an Instructor of the Martha Graham Dance Technique through the Martha Graham Dance Center, and holds a Bachelor of Arts Degree in Dance from the University of Massachusetts Amherst. Ashley has appeared in several publications as a fitness model and is a writer for The Epoch Times.

Ashley Whitson

Ashley Whitson has over 10 years of experience working with people of all ages and ability as a personal trainer and a group fitness instructor. She is an American Council on Exercise (ACE) Certified Personal Trainer, Pilates Instructor certified through the Kane-Kinected Pilates Center, Functional Movement Systems (FMS) Professional, NeuroKinetic Therapy (NKT) Practitioner, Pre/Post Natal Exercise Specialist certified through The American Fitness Professionals and Associates (AFPA), an Instructor of the Martha Graham Dance Technique through the Martha Graham Dance Center, and holds a Bachelor of Arts Degree in Dance from the University of Massachusetts Amherst. Ashley has appeared in several publications as a fitness model and is a writer for The Epoch Times.

Post a Comment
130 comments
Dương Luận
Dương Luận 5pts

Hi everybody, Curejoy...I got 16%, and you?... MchNDuI \U0001f440 start now ->> http://goo.gl/QqWRV9 ... Thank admin by post: 5 Simple Exercises to Get Your Glutes Fired Up ==> ...curejoy.io/strengthen-gluteal-muscles...

Mandi Hart
Mandi Hart 5pts

Could u link us with a more accurate way? I know this is a tough area and seeing so many different type posts on how to tone, it's hard to know which one to go with. Ty

William Easley
William Easley 5pts

I agree with Krista. I am a retired Anatomy professor and this illustration is way off.....and, I mean WAY OFF.

Benjamin King
Benjamin King 5pts

You're welcome. I'm kind of a scholar and health nut. I've spent the last two years of My life manically researching health, welness, nutrition and fitness. I follow your guys website and I think it would be really cool to wrote for you guys. But I'm no doctor or anything like that. Just an amateur nutritionist and mystic. Fun fact. I used rhodiola rosea to fight depression naturally and it worked.

Ayurveda
Ayurveda 5pts

Very True, thanks for sharing :)

Manisha Peterson
Manisha Peterson 5pts

Sorry, you have your muscles drawn in the incorrect locations on the hip.

Gabo Dabo
Gabo Dabo 5pts

Pictures we need excercise sample pictures people!

Krista Terry
Krista Terry 5pts

That is not where your gluteus minimus is. The gluteus minimus lies underneath the medius, deeper and closer to the bone. Ugh. Horribly non-anatomically correct photo.

John DuVal
John DuVal 5pts

I strongly support the notion women should focus on and strengthen those gluteal muscles. I sincerely offer encouragement.

Benjamin King
Benjamin King 5pts

Having strong glute muscles is important for posture and back health. A weak but is a weak back because the butysupports the back. Most important muscle groups in the body to work are back, core and power body, which is legs and glutes

Nasrine Ghossen
Nasrine Ghossen 5pts

Please give more picture of posture. As it's easier to remember n can snap n save. Thanks.

Cori Latimer
Cori Latimer 5pts

That chart is lame. The muscles are in the wrong place

Hema Pandya
Hema Pandya 5pts

Please shows some pictures with exercise

Bev Ridge
Bev Ridge 5pts

I wish there were pics for all of the exercises...

Malik Ried
Malik Ried 5pts

I said good auto response for more thank you ... for the schemas

Talitha Ekama
Talitha Ekama 5pts

Malik Ried I'm not sure what you mean by "the proper response is automatic" Thanks!

Roc Rena
Roc Rena 5pts

Lol! I recall as a kid how butts weren't that popular. It was all about breast and I had an A cup. I had a round butt and was embarrassed cause jeans often poked out around the waist and skirts often stuck out in the back. This is so funny. But sad cause it's only seems to be celebrated when it's on non-black women like Kim k.

Talitha Ekama
Talitha Ekama 5pts

Ayurveda - Unfortunately, whomever created the diagram on the left was misinformed \U0001f615 The gluteus minimus sits underneath gluteus medius. The location calling out gluteus minimus is actually where the deep external/lateral rotators are. Here are some diagrams, depicting the actual locations, from Myofascial Pain and Dysfunction - The Trigger Point Manual, Volume 2 Lower Extremities by Dr. Travell and Dr. Simons.

Hayley Davies
Hayley Davies 5pts

Oooh!! We love glute exercises!! \U0001f609\U0001f44d\U0001f3fb

Ayurveda
Ayurveda 5pts

Teresa Spevey Jackson True! :)

Ayurveda
Ayurveda 5pts

Talitha Ekama They are the three muscles! :)

Malik Ried
Malik Ried 5pts

you can ask to Ayurveda, the proper response is automatic, I believ

Talitha Ekama
Talitha Ekama 5pts

The top 2 exercises are isolating the gluteus maximux muscle; the bottom 3 continue to focus on the gluteus maximus, but gluteus minimus and medius are stabilizers/assisting so they're strengthened as well.It should be noted that if there is pain/discomfort during these exercises you should see your doctor. If there is myofascial/biomechanical dysfunction in the pelvic area, it can refer pain into the sacrum, glutes, and down the legs. Often this can be resolved with focused therapeutic bodywork, but sometimes it is a symptom of a nerve or structural issue that needs addressed.

Talitha Ekama
Talitha Ekama 5pts

Can someone clarify what the left diagram is supposed to depict? The right is clearly a Netter or Trail Guide to the Body drawing... but the one on the left (with the female figure in a thong & red, green and blue muscle tags) is inaccurately labeling muscle locations, or it's depicting something else. When I click on the link to view the site, there are exercises, but no clarification (or even repetition) of the diagrams.