Try These Amazing Glute Strengtheners🍑

I often emphasize the importance of glute training in my online classes. It’s not just about aesthetics; building glute strength is a game-changer for injury prevention, especially when it comes to your knees and lower back.

Here’s the science: strong glutes act like shock absorbers for your joints, stabilizing your knees and absorbing impact during everyday activities like walking, running, and jumping. This translates to a lower risk of knee pain, ACL tears, and osteoarthritis.

But the benefits don’t stop there. Strong glutes are also key for good posture. Weak glutes can lead to an anterior pelvic tilt, which strains your lower back and increases the risk of pain, stiffness, and even disc problems. Strengthening your glutes helps counteract this imbalance, supporting a healthy, neutral spine.

Check out this short video for a fantastic glute workout you can do at home, even with minimal equipment.

This beginner-friendly routine incorporates five key exercises to target your glutes from multiple angles, all done on the floor next to a wall for added stability. Repeat each exercise 10-15 times:

1. Chair Bridge: This bodyweight exercise works your entire backside, hamstrings, and core. Lie on your back with knees bent and feet on the seat of a sturdy chair. Lift your hips off the ground until your body forms a straight line from knees to shoulders, squeezing your glutes and abs throughout. Lower back down to the starting position.

2. Single Leg Bridge with Chair Support: Isolate each leg with this variation. Perform the same movement as the chair bridge, but lift one leg off the ground. Focus on keeping your hips level and core engaged as you lift and lower your body using the single working leg. Repeat 10-15 times, then repeat on the other leg.

3. Single Leg Squat with Chair Support: This exercise challenges your balance and core while strengthening your glutes and quads. Stand in front of a sturdy chair, holding onto the back for support. Extend one leg in front of you, straightening the knee. Lower yourself into a squat with your other leg, keeping your chest lifted and core engaged throughout the movement. Imagine you’re sitting down into a chair with one leg. Repeat 10-15 times, then repeat on the other leg.

4. Clamshell with Wall Support: Isolate your outer glutes in a controlled manner. Lie on your side next to a wall with your knees bent and feet stacked, heels pressing into the wall for support. Lift your top knee upwards, opening your hip while keeping your feet together. Keep your hips against the wall to prevent rotation. Squeeze your glutes at the top and slowly lower back down.

5. Side Leg Raise with Wall Support: This exercise targets your outer glutes and improves hip stability. Lie on your side next to a wall with your bottom knee bent and the top leg straight. Support your head as shown. Raise the top leg to about 45 degrees, keeping your heel against the wall and squeezing your glute, and slowly lower back down.

With proper form and consistent practice of these exercises, you’ll be well on your way to stronger glutes, better posture, and a body that can move with confidence and ease.

This is not medical advice. If you have undiagnosed pain or are new to exercise, always consult a healthcare professional before starting this or any new program.

For more tips like this, follow me on social media!

Do you have an idea for a class you’d like to see? Is there a particular exercise you want to work on? Send me your request and I’ll do my best to incorporate it into an upcoming video. I’d love to hear from you!