While working toward cosmetic goals is good, workout program design should prioritize gluteal muscle functioning. The gluteal muscles, which include the gluteus maximus, gluteus medius, and gluteus minimus, work together to assist us in daily tasks including standing, sitting, and walking. Pelvic stability, excellent posture, and optimal alignment and body mechanics during physical exertion all require strong gluteal muscles. Here are some exercises you may do with your clients to strengthen their glutes: 

Glute Bridge No. 1:

No special equipment is required.

Action: In a supine posture, bend your knees and place your feet flat on the floor. Make sure your feet are hip-distance apart. Tighten the core and take a little pelvic tilt to the back. Exhale, squeeze your glutes, and lift your hips off the floor. Inhale and return to the starting posture by lowering the hips. Perform 12 repetitions, then rest and repeat for two to four sets.

 

  1. Leaning to one side Abduction of the hips

No special equipment is required.

Step 1: Lie on your side on the floor with your legs outstretched and your hips neutral. For further support, place your lower arm under your chin and line your head with your spine. Exhale and lift the upper leg while maintaining the flexed foot. Inhale and slowly drop your leg. Complete 12 repetitions on one side, then switch sides. Complete six sets in total (three per leg).

 

  1. Take a step forward

Required equipment: An aerobic step or plyometric box can be used as a platform.

Upward phase of action: Stand in front of a platform with your feet exactly beneath your hips. Place your right foot on the platform and use your trail leg to push off (left foot). When stepping up, keep your body erect and your foot, ankle, and knee aligned. Shift your weight forward slightly and load your right leg during the downward phase. To go back to the beginning position, step backwards with your left foot, then forwards with your right foot. Complete 12 repetitions on the right side before switching to the left side. For a total of six sets, alternate lead legs (three on each leg).

 

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