Sitting for hours every day is destroying your posture.
Here's how your glutes are involved in this (and 5 ways to strengthen them):
Here's how your glutes are involved in this (and 5 ways to strengthen them):
Many of us spend most of our days sitting.
Over time, this weakens your glutes, causing:
• Back pain
• Poor mobility
• Hip misalignment
This can even cause pain lower down your leg - in your hips, knees, and ankles.
How do you know if your glutes are weak?
Over time, this weakens your glutes, causing:
• Back pain
• Poor mobility
• Hip misalignment
This can even cause pain lower down your leg - in your hips, knees, and ankles.
How do you know if your glutes are weak?
Consistently sitting for too long can cause gluteal amnesia.
You essentially lose the ability to contract your glutes.
You may have gluteal amnesia if you:
• Have a flat butt
• Have anterior pelvic tilt
• Don't feel your glutes during exercise
The good news?
You essentially lose the ability to contract your glutes.
You may have gluteal amnesia if you:
• Have a flat butt
• Have anterior pelvic tilt
• Don't feel your glutes during exercise
The good news?
You can easily fix this.
Strengthening your glutes will help to:
• Make your butt look better
• Relieve the painful side effects of sitting
• Improve your mobility, posture, and alignment
Use these 5 exercises to strengthen your glutes:
Strengthening your glutes will help to:
• Make your butt look better
• Relieve the painful side effects of sitting
• Improve your mobility, posture, and alignment
Use these 5 exercises to strengthen your glutes:
1) Squats
Squats are one of the best compound exercises.
They hit your glutes and your:
• Quads
• Hip flexors
• Hamstrings
This chain is critical for mobility, posture, and balance.
You can start with bodyweight squats then move on to kettlebell squats or barbell squats
Squats are one of the best compound exercises.
They hit your glutes and your:
• Quads
• Hip flexors
• Hamstrings
This chain is critical for mobility, posture, and balance.
You can start with bodyweight squats then move on to kettlebell squats or barbell squats
2) Clamshells
These help the inward and outward rotation of your legs from your hips.
To do them:
• Lie on your side
• Keep your heels together
• Lift the top leg 3-4 inches
• Do 10 reps on one side then switch to the other
Use a resistance band for greater effect.
These help the inward and outward rotation of your legs from your hips.
To do them:
• Lie on your side
• Keep your heels together
• Lift the top leg 3-4 inches
• Do 10 reps on one side then switch to the other
Use a resistance band for greater effect.
3) Glute bridges
• Lie on your back
• Keep your feet and knees apart
• Squeeze your glutes
• Raise your hips without arching your back
An advanced version of this is the barbell glute bridge:
This is a glute bridge performed with a weighted barbell across your hips.
• Lie on your back
• Keep your feet and knees apart
• Squeeze your glutes
• Raise your hips without arching your back
An advanced version of this is the barbell glute bridge:
This is a glute bridge performed with a weighted barbell across your hips.
4) Reverse lunges
This exercise helps expand your range of motion.
You can do it with a barbell, but if you're a beginner, do it without one first.
You may struggle to maintain stability at first. Take it slow, stick with it, and keep trying.
This exercise helps expand your range of motion.
You can do it with a barbell, but if you're a beginner, do it without one first.
You may struggle to maintain stability at first. Take it slow, stick with it, and keep trying.
5) Lateral step ups
This targets smaller muscles like the gluteus medius.
You can do these with an exercise box or workout bench.
• Stand next to the box or bench
• Plant one foot on it
• Press down with that foot
• Drive the other knee up
Hold dumbbells to add weight.
This targets smaller muscles like the gluteus medius.
You can do these with an exercise box or workout bench.
• Stand next to the box or bench
• Plant one foot on it
• Press down with that foot
• Drive the other knee up
Hold dumbbells to add weight.
5 exercises to strengthen your glutes:
1) Squats
2) Clamshells
3) Glute bridges
4) Reverse lunges
5) Lateral step ups
1) Squats
2) Clamshells
3) Glute bridges
4) Reverse lunges
5) Lateral step ups
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