Gluteus muscle strengthening exercise: Health Benefits, How to Do? Variations

Gluteus muscle strengthening exercise is an important exercise to make your hip more stronger and powerful. This exercise has many health benefits and plays a critical role in performing day-to-day activities.

What is glute muscle strengthening exercise?

Glutes are the largest muscles in our body and these muscles have a very important role in our daily life. These muscles are responsible for maintaining balance and power when you are jumping, walking, or running. Most people want to strengthen their glutes or buttocks for aesthetic reasons. Glutes are the primary mobilizer of the thighs and hips so when you sit, stand, jump, or stair climbing, glute muscle engaged all these functions. If you spend more time in a sitting position then your gluteal muscle may be weak or under-worked, weak glute muscle puts the risk of glute amnesia, in this, your glute muscle forgets how to function properly. If this muscle is not working properly then it can affect your ability to move and risk of back and knee pain.”It is more important to keep your glutes muscle stronger because nowadays most people are spending sedentary lifestyle due to their work environment and lifestyle choices.

The glutes have three different muscles.

Gluteal muscles are a group of three muscles, these are:

Gluteus Maximus:

This muscle action is the hip extension and lateral rotation of the thigh, as you walk backward.
Gluteus medius:
This muscle action is hip abduction, as you take steps out of the bed and balance.
Gluteus minimus:
These muscles help with walking and rotating your legs.

Health benefits by doing a glute muscle strengthening exercise.

• Helps to reduce chronic pain
• Muscle-strengthening exercises can make a person feel stronger.
• Helps to increase metabolism, and
• Helps to lower the risk of falls.
• Strong gluteals are important for proper pelvic alignment, propulsion during walking and running, and even standing on one leg.
• Helps to improve posture.
• Gluteal muscles also help to support the lower back during lifting.
• Helps to prevent knee injuries.
• Help to control the movement of the pelvis, hips, legs, and trunk.
• Glute exercises can help to improve your posture.
• Glute exercises can help to develop your entire posterior chain

Here we explain the Best exercises to build a glute muscle strong.

Fire hydrant

How to do it?

• For this exercise, you need a resistance band or ankle weight, and you have to take a quadruped position(on your hands and knees) your knees should be touched to the ground and your hands are shoulder-width apart and directly below the shoulders.
• For the resistance, you can tie a resistance band above the knees or strap ankle weight or do both. your back should be straight and look directly towards the ground every time.
• Raise the right leg and move away from the body up to a 45-degree angle.
• Your knee should be at a 90-degree angle and try to lift your leg until aligned with your hip.
• Slowly lower your leg back to the initial position and do this on the left leg.
• Do 12 to 15 repetitions of 3 to 4 sets and then gradually increase the number of repetitions.

Single leg step-ups

How to do it?

• For this exercise, you need one bench. Now stand to adjust to a bench with your back straight, put both hands on your waist or grab two dumbbells at chest level.
• Place your right leg at a 90-degree angle and put it on the bench, your left leg should be straight and firmly planted on the floor.
• Move your body weight through the heels of your right leg and push off your left foot simultaneously. Pause for 2 to 3 seconds and hold your weight in the air up to chest level.
• Slowly return to the initial position and repeat this on another side.
• Start with 15 to 20 repetitions then gradually increase the repetitions.

Side squats

How to do it?

• For this exercise, you need a resistance band or a dumbbell. you have to stand with your feet closed in a half squatting position, wrap a resistance band just below your both knees.
• Step a little wider than shoulder feet width apart to one side and lower your body beyond 90 degrees.
• Your back should be straight and core muscles should be engaged. you have to push back through your hips only.
• Drive through the heels to push your body back to the initial position.
• Do 12 to 17 repetitions for 2 sets on one side then move to the next side.

Glute bridges

How to do it?

• For this exercise, you need a bench and one dumbbell and you have to lie on your back on a yoga mat over the comfortable surface.
• Your arms are extended and placed by your side with palm face down on the floor or hold a dumbbell on your hip for more intensity.
• Lie near the bench so your legs are situated at 45 degrees when heels are on their surface.
• Raise yourself upward into a straight position by squeezing your glutes and driving through your body eight through your heels.
• Hold this position for 2 to 3 seconds then slowly lower it down and return to the flat spine.

Bulgarian split squats

How to do it?

• For this exercise you need a dumbbell and one bench or a chair, you have to stand 3 to 4 feet away from the bench.
• To increase the intensity of exercise hold 1 or 2 dumbbells at your chest level. bring the right foot forward, position yourself at a 90-degree angle, and place your left foot on the bench behind you.
• Your trunk should be upright and core muscles engaged, flexed
• Your right leg hold for 2 seconds to lower into a squat position.
• Hold for 2 to 3 seconds then drive your body weight through your left heels to bring yourself up and back to the initial position.

Lateral banded walks

How to do it?

• For this exercise, you have to wrap a resistance band around your legs. just above the knees.
• if you want to add more resistance then place it below the knees. Now push your hip backward and flex your knees as you are doing squatting.
• your back should be straight and engaged your core muscles while you move your left foot 9 to 11 inches to the left, then bring your right foot in towards it.
• then repeat it on another leg.

Curtsy lunge

How to do it?

• For this exercise, you have to stand shoulder-width apart.
• Your back should be straight and core muscle tight, bring your right leg behind and to the outside of your left foot.
• Drop your hips through your glutes until your left leg is nearly parallel to the ground, then return to the initial position.
• Do 4 repetitions on one leg then switch to another leg.

When did you not do Gluteus muscle strengthening exercise?

• If you feel any pain or discomfort during this exercise then stop immediately.
• If your doctor advised you to take a rest.
• If your leg bone is fractured.
• If you are recently undergone any surgery.
• If you are suffering from back and hip pain.