Glutes are part of your core – it is a series of three muscles that work together to help you move forward and up as well as side to side and backwards.
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STAGE 1RELATED: RECOMMENDED PLANS FOR YOU
Learning to contract your glutes if you can not squeeze your bum together when you are standing, or if you cannot initiate a contraction iso-laterally. Then follow this for the first week, maybe more until you can.
This is important, because what most people are doing is not using the primary mover, which should be glutes. Intention of the muscle here is key and a misfiring order may lead to knee issues, hip problems and lumbar issues… From mild to severe ( it will keep you out of surgery) one week.
Practice at home or in a chair or standing. I tell my clients to do it at work and home on material chair and mat or floor. Sitting in a chair – start practicing contractions one side at a time 30 reps on and off all day and try to go faster every time.
Initiate when you walk – every time you walk you will squeeze glute to take next step.
Hip thrusts at home or at office – laying on back, feet shoulder width apart, hands on a 45 angle to your side, lift glutes off the gound, squeezing the muscles and pushing 30 reps 4 sets.
Pronated modified hypertensions – flat on tummy, hands beside ears, squeeze glutes, raise chest off the floor, control on your way down.
TIP: MAKE SURE YOU RELAX YOUR GLUTES AT THE BOTTOM
Repeat: 30 reps 4 sets.
STAGE 2 and 3
For beginners and intermediate and those who can do the prep above.
Glute bridging with weights or elatomer
The key to this is remembering that the back leg is doing the work. Take a step out if you are using weights and make sure you have a good grip.
TIP: NO WEIGHTS – Make fists, this will help with balance and help with an overall body workout. Back knee to the floor push forward. Beginners make sure you come together and reset in a standing position before you take the alternate. Repeat 30 steps.
Lateral leg raises
Make sure your torso doesn’t break. Lift leg as high as possible and with control to the side ; add elastomer when strong enough.
Repeat 30 reps each side.
Hand and knees alternating arm and opposite leg. Remember to squeeze you bum. More advanced, add a weight behind knee and do one side at at time without the arm raise.
Repeat 30 in total.
Using a bench and with or without weights, step up onto bench down with same leg.
TIP: EYES UP CHEST OUT DON’T LET YOUR HIP COME OUT
Repeat 10-15 on each leg.