Train your glutes!

Having strong glutes is beyond just looking great. Everyone loves to have nice glutes but beyond that, glutes actually play a very important role in our body : our glutes control many of our lower body movements. Couple this with our hips, especially hip flexors, – this combination really controls pretty our lower body mobility hence important that we train these muscles! 

Good Morning Hip Hinge with Barbell with lunge variation

The first exercise strengthens the gluteus maximize, the quads and the other stabilsing muscles in the pelvis and the core. The first part is the Hip Hinge with variation in the second part, the rear lunge. Performing the exercises on one leg increases the load on many stabilisers such as the gluteus medius and the other muscles in the pelvis. Of course, working on one leg challenges the core muscles and overall balance.

The main movement is hip extension. All the load is on the gluteus maximus. It is important to keep the back straight throughout the movement.The adductors, mainly the adductor magnus, assist in hip extension. The hip hinge is made through the hip joint. The hamstrings help the hip extension. The second part is the rear lunge which strengthens the gluteus maximus together with the quads muscle.

Common mistake is to round the back. Make sure the back is straight at all times during the hip hinge.

Hip Thrust with Barbell

The second exercise that is easy to perform is the Hip Thrust on a bench with barbell.

Again, this exercise focuses on the gluteals. The main action is hip extension. All the load is on the gluteus maximus. It is important to keep the back straight throughout the movement. The adductors assist in the hip extension.

A common mistake is arching the lower back too much. Make sure you keep focus on only moving the hips not the spine.

If you are looking at growing your glutes, we have a group class specifically for that!
Join our Booty Blast x Power Core group class and build a head-turning behind! 

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