Grow Your Glutes

Booty, butt, buttocks, derrière or whatever you may call it, they are all of the same part of the body… Your glutes.

What are your Glutes
The gluteal muscles are a group of three muscles which make up the buttocks: the gluteus maximus, gluteus medius and gluteus minimus. The gluteus maximus is the largest and most superficial of the three gluteal muscles which makes up a large portion of the shape and appearance of the hips. The function of the muscles includes extension, abduction, external rotation, and internal rotation of the hip joint. Thanks Wikipedia!

Building muscles in your glutes is what gives your butt a lifted appearance meaning strength training is going to be your best friend. A strong butt can also help relieve lower back pain and make everyday movements like standing and climbing stairs that much easier. Focusing your workouts on this part of your body doesn’t exactly mean you’re trying to work on a perky booty either but working on a strong booty.

Now, the great thing about working your glutes is that you don’t necessarily need equipment for every exercise, but you can most certainly up the intensity by adding a weight such as dumbbells or a kettlebell.

Let’s Get Started On Glute Activation.
Glute Activation is a series of warm-up exercises to properly strengthen the muscles in your buttocks, which helps to boost your ability to perform everything from squats, jumps, pulls and sprints.

Switching on your glutes before you train means they do the work, rather than overcompensating surrounding muscles to do the hard work. You will also lessen the chance of getting injured or pulling a muscle.

Add this little 5min warm up before you get into any full glute exercises.
10 x Squats
10 x Squats with arm raises
15 x Fire Hydrant (L)
15 x Fire Hydrant (R)
15 x Lunge Kickbacks (L)
15 x Lunge Kickbacks (R)

Now, here are a couple of easy exercises to add to any Glute Exercise Workout.

Glute Bridge aka Hip Raise
How to do it:
- Lie face up on the floor with your knees bent 90° (Knees above ankles when you come up) and your feet flat on the floor.
- Squeeze your glutes, and bridge your hips to the ceiling, engaging your core.
- Your chest should open up but stay on the ground.
- Breathing in as you go up, holding for 2 seconds and exhaling on the way down and your back just kissing the ground before going back up.
- Make sure your head stays flat to keep your chest and airways open.

Do: 2 sets of 10 reps with 30 seconds rest between steps.

Knee Hug
How to do it:
- Lift your right knee to your chest
- Grab below the knee with your hands
- Pull your right knee to your chest whilst squeezing your left glute.
- Lower your leg down and repeat on the other leg. Alternating sides.

Do: 2 sets of 10 reps (per side) with 30 second rest between sets.

Downward Dog
How to do it:
- From your hands and knees, move your hands out from under your shoulders so your arms are extended.
- Tuck your toes under your feet.
- As you exhale, straighten your legs and lift your butt and midsection towards the ceiling.
- Your knees should be slightly bent, and you should now be up on your toes.
- Drop your head between your arms
- Straighten your arms and legs and push back on your feet.
- Press your heels up and down into the floor as far as you can go as if you are walking on the spot.

Do: 2 sets of 10 reps with 30 seconds rest between steps.

Resistance Bands
Resistance bands will be your best friend to maximise intensity of your booty workout but don’t expect your glutes to grow overnight. Try crab walks aka lateral band walks aka sidestep outs.

7 TIPS to get the best out of your Crab Walk
1. Place the band an inch above your knees
2. Always push with the grounded leg for each step
3. Watch your posture, don’t stand upright but lean forward, with your shins vertical
4. Keep your knees out pushing towards the band
5. Keep your feet pointing straight ahead
6. Keep each step the same
7. Get low for a stronger burn

Start with 10 side steps each side for 2 – 3 rounds, lowering further down when you’re starting again.

Want something a little different? Try this small resistance bands exercise.
1. Place band around your feet
2. Feet hip width, maintain a 2-fist gap with each step
3. Take small steps trying not to move your hips and shoulders
4. 10 steps Left and 10 steps Right.
5. Stand up and go again. 2 – 3 rounds  

You may not realise this but simple everyday activities like walking and taking the stairs also activates your glutes. So, if you have a desk job, it’s definitely worth getting more glute exercises into your workouts. Remember, it’s not just about a bigger booty but a stronger one.