Welcome to the 3rd and final blog on our current series on the glute muscles. In the previous 2 blogs/videos we discussed how to test your glute activation/ firing sequence and showed some basic but effective exercises for getting those glutes firing. In this blog (and accompanying video) I am going to show you three more advanced exercises to really build some strength in the all important glute muscles.
The first exercise is a goblet squat, which is a great exercise for all round leg and glute strength. For this exercise you will need a dumbbell or a kettlebell. Hold the dumbbell close to your chest and stand with your feet slightly wider than shoulder width apart and with your toes pointing slightly outwards. Squat down until you’re nearly parallel, going down slowly before coming up fast. Repeat 8-12 times
Single Leg Deadlift
This is a tricky exercise to master but is a great strength builder for the hamstrings and glutes. Getting the correct position for this exercise is important to make it effective. Stand on one leg and, while trying to keep your pelvis level, slowly lean forward from the waist with you arms out front. Then slowly return to the original position. This one is easier to understand if you can see it being down so make sure to check out the video. A dumbbell or kettle bell can be used to increase the challenge.
This is a great exercise than really targets the glute max muscle. For this you will need a step or a box about the same height as your knees, and a light dumbbell or kettlebell for each hand. Standing close to the box you want to put one foot on the box and drive up onto one leg while lifting the other leg into flexion. Hold at this position for 1-2 seconds and then return to the ground and repeat. It’s important with this exercise to really drive up onto the step. Again it is easier to view this exercise so make sure to check out the videos.
So there you have three more advanced exercises for really targeting the glute muscles. They make a good addition to any S+C plan. As with any new exercise, if you’re not sure about technique then it best to work with a professional until you are comfortable doing the exercises safely. If you find this post useful please share it and if you have any questions please use the contact form on our website.