HEALTH: Day 2: 7 Moves for Stronger Glutes and Hips

miércoles, 2 de febrero de 2022

Day 2: 7 Moves for Stronger Glutes and Hips

Let's get ready for day 2 of the Verywell 7-Day No Equipment Fitness Challenge! Your glutes and hips are some of the most important and powerful muscles in the human body. In fact, your gluteus maximus is your biggest muscle, and your glutes work every time you stand up, walk or run up the stairs, and jog, just to name a few. So, strengthening these muscles will help you to move through your everyday life with greater comfort and ease.

These seven exercises will strengthen your glutes and hips in 10 minutes or less.

Let's get started!

Tara's Tip

“Use a resistance band above your knees on these exercises to challenge the booty to burn even more.” — Tara Laferrara, CPT, of the Verywell Fit Review Board

Warm-Up: The Basic Squat

Squats are one of the best lower body exercises you can do. Why? One reason is that squats are a multi-joint, compound exercise which target all the major muscles of the lower body, including the hips, glutes, and thighs.

Do 3 sets of 20 reps of the basic squat, and take a short breather in between sets.

Tip: Try out different squat variations to hit different areas as you become more advanced.

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Single-Leg Squat

Adding single-leg squats to your training program is one of the quickest ways to tone your legs and glutes. It can also help you develop balance and coordination, and reduce knee pain.

Do 10 reps on your right leg, followed by 10 reps on your left leg.

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Quadruped Hip Extension

The quadruped hip extension, often referred to as the glute kickback, is an excellent, beginner-friendly exercise for targeting the gluteus maximus.

Start by doing 10 reps on each leg, then work your way up to 20 reps on each leg.

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Hip Side Lifts ("The Fire Hydrant")

The fire hydrant is a beginner level bodyweight exercise that targets the muscles in your hips, glutes, and core region. It's an excellent exercise for improving mobility and range of motion in your hips.

Start by doing 10 reps on each leg, then work your way up to 20 reps on each leg.

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Single Leg Bridge

The single leg bridge exercise is a great way to isolate and strengthen the gluteus muscles and hamstrings.

Do a set of 10 reps with your right leg up, then do 10 reps with your left leg up.

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The Clamshell

The clamshell is a simple exercise that strengthens the hips and thighs. It also teaches pelvic stability as the leg rotates inward and outward at the hip.

Do 2 sets of 10 on each side.

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Cool Down: Reclined Hip Stretch

The reclined hip stretch is one of the best stretching exercises for the outside of the hip and the buttocks. It may look like a "pretzel move," but once you ease into it, it feels great.

Hold this one for as long as you like, and be sure to do the stretch on both sides.

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