Get your glutes fired up

They are the biggest muscles in our body yet far too many of us spend more time sitting on them than actually using them.

The gluteal muscles, dubbed glutes, are a group of three muscles in our buttocks, and physiotherapists and bio-kineticists will tell you how vital they are.

Each one works hard. They help us to balance, change direction, run, stop, and jump, which pretty much covers all major sports.

Strong glutes are more than just endurance and power however, as they also are important in pain prevention, lower back health, and good posture. That’s because these muscles are giving your body much-needed support, and you are less likely to injure yourself if they are working properly.

And we don’t need to mention the appeal of a toned posterior.

Fun fact: If you sit all day long your glutes can go to sleep and forget how to work – glute “amnesia” is a real thing!

Fortunately, you can wake up their memory with a few simple, at-home exercises. Be careful in each of these to keep your hips in a neutral position and not to arch your back. The idea is to engage your core to get the glute muscles firing.

Foam rolling

Gently stretch your glutes before any of these exercises as this will help to limit any sore, tight feelings afterwards. A foam roller – a light cylinder of compressed foam, available at fitness stores in a variety of sizes – can help. Use the foam roller as follows: place your glutes on the roller, bend your knees, and then cross one leg so that the ankle is over the knee. Shift your weight to the side of the crossed leg, rolling over your glutes until you feel slight tension. Repeat on opposite side, 30 seconds should be enough to loosen and warm up your muscles.  If you need more guidance google has a plethora of video tutorials available.

With all of these exercises, start slowly and don’t cram them all into one session. Depending on your fitness level, and time available, tackle any three or four and do these carefully.  Begin with five or fewer reps of each exercise, allocating two to three minutes each, and build up the number of reps to 10, increasing the time for each accordingly.

1. Hip thrust: This is one exercise you can do while watching TV. Support your upper back on a couch or bed, so that the lower part of your shoulder blades is on the edge. Aim for a height where your chest and knees can be in a straight line. Pull your feet towards you so that they are below your knees. Keep your knees bent and push through the heels to lift your hips up from the ground. Find an angle where your glutes are firing!
2. Clamshells: Another exercise for the lounge! Lie on one side with legs together, knees bent 90 degrees, feet aligned with your body and your head resting on your right arm. Still keeping feet together, raise top knee as far as you can without rolling your back or trunk, or lifting your other knee off the floor. Hold for 2 seconds, squeezing your glutes at the top of the move, before slowly lowering your knee to the starting position. Swop sides and repeat.
   
   
    
3. Bird dog: Start on all fours. Extend one leg at the same time you extend the opposite arm (like a hunting dog pointing at a bird). Pause at the top. Then return to the start position and continue with the opposite arm and leg. Don’t lift your leg higher than your hips, or arch your back.
4. Fire hydrant: Get on all fours. Lift one leg out and up to the side using your glutes (again, only as high as you can without arching your back). Repeat with the other leg.
   
   
    
5. Donkey kick: Also on all fours, lift one heel up behind you, towards the ceiling, while keeping your knee bent. The idea is to activate your glutes so height is not as important as using the right muscles. Repeat with other leg.
6. Squats: Stand with feet slightly wider than hip-width apart. Keeping spine straight and core engaged, lower into a squat, bringing your thighs as close to parallel to the floor as you can. Then squeeze your butt muscles and push through your heels to stand. Lower back into a squat and repeat x10.
   
   
    
7. Lunges: Step your right leg forward and lower your body so that your right knee is directly over right ankle, and your left hip is directly over your left knee. Squeeze your butt muscles and push up to stand on your right leg, lifting your left knee to chest. Place your left leg on the ground in front of you and repeat on the opposite side.
8. Bridge: Finish off with this exercise as you can do it lying on your back on a flat surface – like the couch or bed. Bend your knees and lift your hips up until your body forms a straight line from knees to head. Keep your heels under your knees, not too far forward or backward. Make sure you lift from your hips, not your chest.

Motivational tip: Think of your glutes like the engine and your body as the vehicle. If you want a sleek supercar, don’t put a puny lawnmower engine under the bonnet.

Even if you don’t have time for a full 30-minute workout, you can put your glutes to work by choosing to walk up and down the stair at home or work.

When you are standing at the stove prepping supper, squeeze in a few lunges or squats.

What are you waiting for? No ifs or butts – it’s time to get started! Because your glutes are at the core of so much movement, working them even for a short time has a huge calorie-burning benefit and your body will surely thank you.