The trend in fitness these days, besides arched back selfies, is having a peach emoticon behind. Strong and shapely glutes are in demand and Niko Algieri, the founder of London-based Equilibrium Gym, has the top five glutes exercises to get you there.
Before we reveal the top five, we need to get in to the muscles that make up your soon to be pert derrière. Your Glutes are not just one muscle. It’s made up of three main culprits:
• Gluteus Maximus
• Gluteus Medius
• Gluteus Minimus
Think about it. When you train your legs you look to hit all the muscles, the quads, the hamstrings, the calves and the same applies to your glutes. You have to hit each muscle insolation AND all together throughout your training to get the results you want. The most visible of the two muscles is the Glute Maximus and Glute Medius and that’s where our top 5 will focus. The Glute Minimus will activate throughout.
Training glutes, despite the obvious aesthetic bonus, also has amazing benefits for your overall movement health and wellness. By far the largest and strongest group of muscles in your body, the glutes and the hamstrings (biceps femoris, semitendinosus and semimembranosus) work together to extend, rotate and abduct the hip. They also contribute to stabilization of the pelvis, in particular during sitting, walking, running and climbing.
Strong glutes and hamstrings can help improve posture, conquer lower back, hip and knee pain, boost athletic performance, reduce bone density loss. Remember too that because muscle burns more calories at rest than fat does, increasing lean muscle mass with stronger glutes training can accelerate fat loss and help to keep it off.
1. Hip Thrust –
This, for Niko and a lot of professional trainers worldwide, is considered the best glute exercise. It can range from bodyweight to a barbell laid across you with 100kg on it! It all depends on your level.
Common mistake with this movement is arching the lower back, losing control of the core and getting less engagement from the glutes.
2. TRX Deficit Lunge –
This is a huge favourite at London Studio, Equilibrium Total Balance. Being higher than the floor on a box allow you to drop your back knee lower than the floor would allow, therefore getting maximum engagement from your glutes to drive up:
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3. Single Leg RDL’s –
Isolating and extremely tough because it also demands balance and core the RDL is a phenomenal glute/hamstring developer.
This can be done with a barbell / kettlebell / dumbbell/ bodyweight.
4. The Squat –
The classic movement but when executed properly, pushing the hips backward with a slight torso lean forward, knees spreading wider than mid-toe, then the glutes fire up in this amazing compound movement.
5. Side lying hip raise with crab squat –
Remember the glutes also facilitate abduction of the legs through the hips. A great way to get the glute medius firing is to put a band around the legs above the knee (lower for advanced) and spreading the knees in different formats.