Your gluteal muscles, the largest in your body, play a pivotal role in various movements, including walking, running, and jumping. Maintaining strong glutes is crucial not only for leg tone and firmness but also for supporting a healthy lower back and overall athleticism. Weak glutes can lead to compensatory movements and imbalances, potentially resulting in issues such as lower back pain or reduced athletic performance. Therefore, incorporating glute-focused exercises into your workout routine can help prevent such issues and enhance your overall physical function.
Furthermore, hip range of motion is closely tied to glute strength and overall mobility. Limited hip mobility can hinder performance in sports where dynamic movements and agility are key. By improving hip range of motion through targeted exercises and stretches, you can enhance your ability to move efficiently and effectively. Additionally, strong and mobile hips contribute to better posture and stability, reducing the risk of injury during physical activities. Therefore, prioritising glute strength training and hip range of motion exercises can not only improve your performance in specific sports but also enhance overall movement quality and resilience.
Enjoy the following Glute Workout which will hopefully leave you as sweaty as I am shown in this video. This was the fourth set in so I am digging deep!
A1. Rack Sumo Deadlift X 6 reps at approx 80% max effort.
A2. Floor Sumo Deadlift (lower than standard height) X 4 reps at approx 90% max effort (will be lighter than usual for a lower height).
A3. Single Leg RDL on BOSU X 8 reps per side. I am using a 12.5kg dumbbell.
A4. Cable Glute Kickbacks / Hip Extensions X 20 reps per side with a sustained hold on the last rep. I have approx 12-14kg on the cable machine.
A5. Quadruped Hip Controlled Articular Rotations (CARS) X 5 slow reps.
A6. Collapsed Quadruped Glute Kickbacks / Hip Extensions X 20 half reps + 20 quarter reps per side.
I completed 4 sets and allowed a short rest period (20-60 seconds) between A1-A2. The following exercises A2-A6 were completed with no rest between exercises. I then rested 1-2 minutes after set 1 before starting all over again.
Training the glutes consistently leaves my body feeling better! Strong glutes serve as the cornerstone of a robust and athletic physique, providing stability and power for various movements. Embracing the muscle burn and delayed onset muscle soreness (DOMs) that accompany glute training signifies progress and growth in strength. Remember, feedback is invaluable in refining your training approach. Share your thoughts and experiences in the comments on YouTube to foster a supportive community of fellow fitness enthusiasts. Keep challenging yourself, and enjoy the journey to stronger, healthier glutes and overall fitness!
For more workouts and online classes, head to michelledrielsma.com