Why we're obsessed with
Glutes & Booty
and it might not be for the reason you're thinking...
by Evan Cox
Sitting for many hours a day is not a new issue, and neither are chronic back, hip, and knee pain. However, it may surprise you to know that weak gluts can have a lot to do with those issues. There are more than 12 glut muscles supporting your hips - not just your maximus...
Try these 3 key movements to
fully activate and build your gluts!
1. Hip thrusts
A classic! Start by selecting a raised surface such as a couch, chair, or bench. Generally, 14"-19" of height; taller people will want a taller surface and shorter people will want a shorter surface.
Position the lower edge of your scapulas (shoulder blades) on your chosen surface. Place your feet on the ground so that they are in line with your knees and hips. Walk them out so that your shins are perpendicular to the ground as you thrust upwards. Hand position doesn't really matter here, but behind the head works well if you aren't using extra weights.
Once you are in position, thrust your hips upward slowly and with control. You will want to move from the sternum down. The most important part of the movement is to tuck your pelvis and squeeze your glutes so you don't arch your back!
Try 2-3 sets of 10-15 reps until you feel comfortable with the movement.
To increase the challenge, add weights across the lap as you thrust.
2. Side lying clam raises
Lie on your side, with your elbow directly underneath your shoulder. Bend your knees at a 90 degree angle. With your bottom hip, push your body up while keeping your knee and foot on the ground. Lower yourself down with control. You will feel your gluteus medius (outer hip) firing like crazy after a few reps! You can add a band around your knees to make it harder, or if that's too intense, try the good old fashioned clamshell where you are just moving your top leg/hip as opposed to lifting your body.
Try 2-3 sets of 10-15 reps on each side.
3. Hip airplane Rotations
This movement involves balance and rotation. Begin performing a single leg hip hinge with your arms spread out to the side. Be sure to brace your core! If your balance isn't holding you steady here, you can place your other foot back on the ground, but try to keep your weight loaded onto your front leg.
From here, slowly open your hips as far as they will go. Try to rotate from the hips. Return to neutral and then rotate further the other way to close the angle.
This movement involves a ton of the muscles in your core, hips and gluts
Try 2 -3 sets of 10 - 15 reps and be sure to repeat on both sides.