When people think of their strongest muscles, they usually think of the same thing: big chest, or broad shoulders, or slab like thighs. They may even, if they are particularly deluded, think that their swollen biceps are the most powerful, but rarely do people think of the strongest collection of muscles in their whole body: their glutes. And if there is one key muscle group that’s ignored by almost all men in the gym, it’s their glutes, and that can shut down their whole system. Here are some key exercises to help you strengthen your butt, and get your whole system in gear.
Start with a stretch. If you spend too much time seated before a computer, odds are that your hips are tight and your glutes are numb from being compressed all day long. Stretching is essential to activate your muscles and begin loosening up your hips for the following exercises. Kneel on your left knee, and tighten your glute while stiffening your abs. Keep your back straight, and reach up to the sky with your left hand, and twist and reach toward the back with your right, so that you’re looking over your right thigh. Lean forward, and feel that stretch over your left hip. Hold this for 30 seconds, and do 4 reps/side.
Easy Exercises
Hip Raise:Lie on the floor with your knees bent, and feet flat. Put your arms out to your sides for stability, and then raise your hips toward the ceiling. Hold for 5 seconds, and then lower back down. Do 2 or 3 sets of 10 to 12 reps.
Bird Dog: Get on all fours, back straight, looking at the ground. Bracing yourself on your hands and left knee, extend your right leg out back straight, holding the leg out extended for 5 seconds before returning it back down. Again, 2 or 3 steps of 10 to 12 reps.
Cable pull through: Face away from a cable machine holding the low cable between your legs. Bend and reach back between your knees, and then straighten and pull your glutes straight and pause. Do 2 to 3 sets of 12 15 reps.
Hard Exercises
Hip raise on Swiss Ball: Lie on your back, heels on a Swiss ball, legs straight. Do a hip raise, 2 3 sets of 10 12 reps. This is harder because the ball’s mobility will make you engage core stabilizer muscles.
Single leg squat to bench: Stand on your right foot and extend your left foot out before you, leg straight. Lower yourself onto a bench, and then rise again, using just the one foot. Don’t let your left foot touch the ground! Do this 8 10 times, 2 3 sets each.
Step up: Very simple, but challenging: Step up onto a bench with your right foot, and then raise your left knee above hip height. Back down, and repeat with the other leg. Do 10 12 reps for 2 3 sets.
And there you have it, a number of exercises that will help you open up your hips, activate your glutes and get you back into shape. To make these exercises tougher, add free weights, and when you’re finally ready, graduate to a full barbell squat, the mother and daddy of all glute exercises. Best of luck!
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