The gluteal muscles are a group of three muscles which make up the buttocks: the gluteus maximus, gluteus medius and gluteus minimus. These powerful muscles are responsible for extending, abducting and rotating your hip. Often times these muscles become weak and inactive, as we literally sit on them for long periods of time.
Try these two simple exercises to fire up your glutes:
- Lateral walking: Put a band around your ankles, step sideways for 10 steps one directing then 10 steps in the opposite direction. You should feel the muscles in the outside of your hip working. Perform 3 laps in each direction.
*photo courtesy of MedBridge
- Bridges: Lay on your back with your feet under your knees. Squeeze your buttocks and lift hips upwards. You should feel the muscles in your buttocks (not your thighs) working. Do 3 sets of 10.
*photo courtesy of MedBridge
If you have trouble with these exercises and find that you cannot feel your glutes working call us to schedule an evaluation.
