New year, new rear! Achieve a strong booty and strong back with these 2 NEW moves.
SINGLE LEG GLUTE BRIDGE – Put your heels on a bench. Drive through the heel, lifting the hips up. Lift your hips high enough so there’s a straight line from your shoulders to your knees. But, don’t overarch your back. If you’re feeling the move more in your hamstrings than your glutes, then play around with your foot position. The closer your feet are to your butt, the more you’ll feel it in your glutes. Keep your emphasis on the glute throughout the entire movement… both the lifting portion and the lowering portion. and keep your core engaged throughout…. 10 reps each side.
STEP BACK LUNGE WITH INCLINE AND BALANCE – With your feet hip-distance apart, step backward with your left foot and lower your body until your front knee is at a 90* angle. Your back knee should almost touch the ground. Push forward, and step up with the same leg onto a step or bench. Step down from the bench, and repeat with opposite leg… 10 reps per side, 20 total.
– Drive the front leg forward as you step on the bench
– Add balance as you become comfortable with the move
– Focus on keeping your core stabilized throughout the movement.
With both of these moves, you can start with a stair, a step, or a bench, then gradually increase the height as you improve.
These moves use your own body weight, but for an additional impact, you can add weights.
Strong glutes are important in regular life, because they help you with every activities, improving sports performance, and even speeding up your walking tempo.
When you have weak glutes, your body taps into other muscles like your hamstrings or your back to pick up the slack. If your body relies too much on these other muscles, it leads to tightness and may lead to lower back pain.
Your glutes are part of your core. The more you work your glutes, the more they “turn on” throughout the day, which aids in postural support and stability.