{"id":70998,"date":"2019-05-13T20:57:44","date_gmt":"2019-05-13T20:57:44","guid":{"rendered":"https:\/\/breakingmuscle.com\/\/\/uncategorized\/6-exercises-to-fire-up-your-glutes"},"modified":"2022-10-25T16:57:51","modified_gmt":"2022-10-25T21:57:51","slug":"6-exercises-to-fire-up-your-glutes","status":"publish","type":"post","link":"https:\/\/breakingmuscle.com\/6-exercises-to-fire-up-your-glutes\/","title":{"rendered":"6 Exercises to Fire Up Your Glutes"},"content":{"rendered":"

Your glutes\u2014gluteus maximus (your ass)\u2014is the biggest, most powerful muscle on your body. It has been granted with important jobs, such as keeping your body erect, as well as smaller jobs like walking up stairs. Despite its size and importance, many of us have underdeveloped glutes<\/strong>. Some people even think their glutes are completely \u201cshut off\u201d (a concern I hear from clients).<\/p>\n

Your glutes\u2014gluteus maximus (your ass)\u2014is the biggest, most powerful muscle on your body. It has been granted with important jobs, such as keeping your body erect, as well as smaller jobs like walking up stairs. Despite its size and importance, many of us have underdeveloped glutes<\/strong>. Some people even think their glutes are completely \u201cshut off\u201d (a concern I hear from clients).<\/p>\n

But as physiotherapist Stephanie Clark<\/a>, from Coquitlam Wellness in British Columbia, Canada says, your glutes are not shut off. \u201cIf your glutes were actually shut off, you probably wouldn\u2019t be able to walk or stand,\u201d she said. \u201cThere may be asymmetries and compensatory muscle recruitment patterns, but your glutes are most definitely working.\u201d<\/p>\n

They might be working, but they\u2019re likely weak.<\/p>\n

Alas, here are six exercises to help get your glutes firing, and build strength to iron out those asymmetries, so you can build that booty into the powerful machine<\/a> it has the potential to be.<\/p>\n

In case that isn\u2019t motivating enough, haven\u2019t you heard well-developed, muscular asses are sexy? Just saying.<\/p>\n

1. Warm-Ups for Your Glutes: Glute Bridge Variations<\/h2>\n

Real simple. Lay on your back with your feet on the ground and your knees bent. Raise your hips as high as you can and squeeze your butt cheeks together.<\/p>\n

Other glute bridge variations include:<\/p>\n

    \n
  • Marching Glute Bridges<\/li>\n
  • Single-Leg Glute Bridges<\/li>\n
  • Glute Bridge Holds<\/li>\n
  • Banded Glute Bridges<\/li>\n
  • Banded Glute Bridge Holds<\/li>\n<\/ul>\n

    Pick two or three to add to your warm up and log 20 to 30 reps of each, or hold for 1 to 3 minutes.<\/p>\n