Home Work: Targeting the Glutes

The Gluteus Maximus, otherwise collectively referred to as the Glutes is comprised of three Gluteaul muscles and assists in extending the thigh at the hip, in addition to assisting in laterally rotating the thigh (Duke orthopedics, 2008). The Glutes are comprised of the Gluteus Maximus, the Gluteous Minimus, and Gluteus Medius. Simply put, this is the rear end and many of us want it to be more tone and tight.

The Gluteus Maximus is the large muscle of our rear end in the back, while our Gluteus Medius is located on our back and to the side and can be felt when we lift the leg to the side to extend the hip. It doesn't take much to work the Glutes and they respond quickly to exercise stimuli.

The first exercise necessary in working the Glutes is the Butt Lift. Start out by laying flat on the back. Bend the legs but keep your feet on the ground. The legs should be bent about 90 degrees. Keeping the feet on the ground, lift the buttocks while squeezing it at the top and tilting the pelvis towards your head. This should be a small pulsing movement to target the Glutes. You may also feel it in your thighs.

Do about 20-50 Butt Lifts and then do 20-50 with your knees together, while keeping your feet in the same position. Now do 20-50 with both your knees and your feet together. Finally, keep your feet together, but let your knees fall apart and continue to pulse, tilting the pelvis slightly toward the head while squeezing the Glutes at the top. This gets harder as you continue to pulse.

The next exercise is the wall squat. Stand, leaning against a wall with your feet shoulder width apart or wider and slightly pointed outward. Walk your feet out from the wall about 18 inches or far enough so that your knees don't move beyond your toes when you bend. Your chest should be out and your shoulders back. It doesn't matter where you place your hands. Lower yourself, counting to three, dropping your hips (flexion) and bending your knees.

When fully bent, the top of your thighs should be perpendicular to the ground and do not bend past 90 degrees. Keep your back against the wall and move back up. Continue to execute this down and up movement in a three-count and hold at the down position. Keep the weight on the feet, but use the wall for balance. You can also do this exercise with a flexi-ball against the wall while leaning your lower back against the ball.

The next exercise is the lunge. This works the legs and the Glutes. Stand with legs about hip width apart and toes pointing forward. Take a step forward with one leg more than a strides length. The back leg should be resting on the balls of the feet. Keep the torso erect, eyes and head straight and hands on hips. Slowly lower the body until the thighs are perpendicular to the floor. Do not go beyond 90 degrees. You should feel most of the weight on the back leg when moving down. Come back up and repeat about three sets of 12 to 15. You may increase the resistance by holding dumbbells. Make sure the knees of the front leg do not move past your toes. You should be moving in a straight line up and down. Switch legs.

The Butt Lifts, Wall Squats, and Lunges are three primary workouts for the Glutes that will have your backside looking tight and fit. Continue adding more resistance and repetition as the exercises become less challenging.