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A Video Collection of the Best Glute Exercises

Updated on August 28, 2012

Why exercise your glutes?

Many people spend a considerable amount of time sitting on their glutes and this can lead to muscle atrophy, which in turn can lead to issues with everyday movements that require the glutes, such as rising from a chair or climbing the stairs. But if being able to complete everyday tasks isn't enough to motivate you to get off your butt, perhaps this picture is.....

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The Gluteal Muscles (Maximus, Medius and Minimus)

A common misconception is that the Glutes is one muscle, but in actual fact the buttocks are a collection of three muscles, the gluteal maximus, medius and minimus. The Gluteal Maximus is the largest of the three and one of the strongest muscles in the body.

Strengthening the glutes through exercise can have many benefits apart from just helping to develop a more appealing rear view. These include reducing your risk of lower back, knee, hip and hamstring pain or injury, helping to improve your sports performance, and interestingly decreasing your risk of pelvic floor disorder (PFD). That's right it has actually been discovered that too many Kegals (pelvic floor exercises) and a weak butt actually cause PFD. Read more about this issue here.

The Easy Glute Workout

You can complete this glute workout in the house and there are no requirements for equipment.

When you first do this workout aim to complete it twice a week, but not on two consecutive days. Complete 2 sets of 20 reps of each of the 6 exercises, do not rest between exercises but take a short break at the end of one complete circuit, before starting the second. Do not speed through the exercises, the best results will be seen if you do each exercise slowly and maintain the tension on the muscle, this means not resting between reps. See the videos below for details on how to perform each exercise correctly.

  1. Body Weight Squat
  2. The Glute Kickback
  3. Glute Bridge
  4. Standing Leg Lift
  5. Lunges
  6. Kneeling Leg Lift

Once you can easily complete 2 sets of 20 reps simply add another set, grab some weights or incorporate resistance bands.

Bodyweight Squat

The Glute Kickback

Glute Bridge

Standing Leg Lift (band not required at first)

Bodyweight Lunges

Kneeling Leg Lift

Once you have completed it

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    • DreamerMeg profile image

      DreamerMeg 

      6 years ago from Northern Ireland

      Hmm. Circuit training class has now stopped :( Going to have to find another class or two to go to.

    • molometer profile image

      molometer 

      6 years ago from United Kingdom

      Your welcome Tweeting.

    • FigureCompetition profile imageAUTHOR

      FigureCompetition 

      6 years ago from Northern Ireland

      Meg - try them as one set and let me know how you feel the next day :)

      This set of exercises will certainly help anyone's butt get into gear Molo - thanks for the visit

    • molometer profile image

      molometer 

      6 years ago from United Kingdom

      This looks like a very useful set of exercises. Need to get my butt into gear.

    • DreamerMeg profile image

      DreamerMeg 

      6 years ago from Northern Ireland

      I just did all those exercises when I went to circuit training last night, but not all as one set, unfortunately!

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