The glutes are a great exercise to focus on not just for asthetics BUT to help support our daily movements.
Due to our daily lives, we tend to have very under activated and weak glutes (we sit all day!) which leads to that low back and knee pain.
During pregnancy and birth, our pelvic floors become stretched and/or weak. The glutes are necessary for the pelvic floor to function optimally it’s essential to make sure they’re activating when they should be.
Here are my top 3 GLUTE exercises:
Banded side plank clamshells
Benefits of the Frog Pump
can isolate the entire gluteus maximus and minimus
more activation with NO additional load (aka body weight is just as hard)
rotation of hips also allows you to work hip flexors and obliques
Benefits of the Hip Thrust
allows you to get optimal hip extension (which you can’t get in a leg press or squat)
less pressure on low back and knees that loaded deadlifts and squats do
increases glute stability which is crucial for daily movement (and sport performance.)
Benefits of the Banded Side Plank Clamshell
Isolates smaller glute muscles (the medius and minimus)
Improves knee valgus during squats (Aka if your knees cave in during squats)
Allows you to stabilize and simultaneously work the core and pelvic floor.
Meg DeSalvo Fit