The glutes are important muscles of the hips. They set the foundation for proper pelvic alignment and they promote the key movements of hip extension and external rotation. To get the most out of your glute workouts, be sure to include double-leg, single-leg and power movements to your routine. Repeat this circuit two to three times to fully challenge the glutes.
- Weight bench
Knee drive with a hop (right knee)
Start in a 3-point lunge position with the left leg forward, the right leg back and the right fingertips touching the floor. Drive the right knee upward as you hop up on the left foot. Pump the arms as you would if you were running. Quickly repeat this action staying on the same leg. Try to touch the floor with the fingertips before each hop.
Knee drive with a hop (left knee)
Start in a 3-point lunge position with the right leg forward, the left leg back and the left fingertips touching the floor. Drive the left knee upward as you hop up on the right foot. Pump the arms as you would if you were running. Quickly repeat this action staying on the same leg. Try to touch the floor with the fingertips before each hop.
Weight bench hip extension
Place the upper back on a weight bench and place a barbell on top of the hips. Start with a light weight at first. Ground both feet solidly into the floor and extend the hips upward to lift the bar up, stopping when the hips reach full extension (do not arch the back). Squeeze the glutes and pause at the top for a second or two before setting the hips back down on the ground.
Single-leg sit to stand
Stand with the backs of the legs near a weight bench. Hold a dumbbell extended out away from the chest. Lift the left leg off the floor and balance on the right foot. Lower yourself down until you feel your seat touch the bench briefly and then return to standing using the right leg only. Repeat on the opposite foot and alternate each leg until you complete the repetitions.
Stability ball hip extension
Place your hips and lower abdomen on top of a stability ball. Reach the arms forward and hold onto a weight bench. Keep your torso tight and your back straight as you lift both legs off of the floor by squeezing your glutes. You’ll be balancing on the stability ball as the legs float up in line with your hips (do not arch the back). Be sure to keep your knees straight throughout the entire exercise. Pause for a second and then return the toes to the floor.
Hold a dumbbell under your chin with both hands. Step up onto a weight bench with the right foot, making sure to stand up by completely opening the hips, and then step down with the right foot. Switch feet, so that the next step-up begins with the left foot. Continue to alternate the feet to complete the repetitions.