Strengthening your glutes is a great way to help build overall muscle mass, burn fat, and help with better posture and walking form.
While you may already be doing regular squats and lunges, a well-rounded glute routine will lead quite literally to a well-rounded bottom. That’s why I’ve devised a “trifecta workout” to help you target all parts of the glutes.
As a personal trainer, I recommend doing these exercises for 10 repetitions each and to repeat this whole series 3 times. Performing strength training exercises like these three times a week is fabulous for building overall muscle mass and strength.
This workout should take about 10 minutes and will burn about 150 calories. Remember to take your time with these — it’s about proper form and being steady rather than being speedy.
Leg Lift in a Side Lunge
This exercise targets all parts of the glute and specifically focuses on the gluteus medius on the side of the glute.
Reach the right glute back as if you’re sitting into a chair with just your right butt cheek. Step your right foot to the right into a side lunge.
From here, place your hands on your hips or out in front of you for balance. Pull your abs in.
Then, lift the left leg up as high as your hip, and lower it back down.
Repeat this 10 times and then lunge to the left and reach the right leg up 10 times. You should feel this in the outer hip.
Unweighted Dead Lift
Standing with your feet as wide as your hips, slowly lean forward as you reach the left leg back behind you.
Keep the leg straight and keep your standing leg straight as well.
Lower your torso forward as you raise your let leg behind you. Flex the foot, and engage the back of the left leg while balancing on the right leg. Place your hands on your hips for better balance!
Bring your leg back to center and repeat 10 times. Then switch to the other side.
Squat with Alternate High Kick
If you love doing squats, it’s time to step it up to work the glutes even more!
Simply lower down into a squat. Then, as you stand up, kick the right leg up as high as you can, and lower it back down into the squat. Repeat with the left leg.
Do this 10 times to each side (so you’ll do a total of 20 squats, and also 10 kicks on each side.
Stephanie Mansour wants you to ‘“step up” your fitness regimen. Mansour coaches private clients in weight loss, provides fitness/health/lifestyles advice on national TV shows, and offers her free 21 Day Challenge online. Check out her fitness tips every Thursday in the Well section of the Chicago Sun-Times. And visit her website at stepitupwithsteph.com.
