May 23, 2020
At Home Workout - Glutes
This past Thursday was my beautiful friend Brittany's birthday! Brittany and I meet with another friend of ours, Becky, on Tuesday and Thursday mornings on Zoom to workout because, well, Covid-19. I usually put the workouts together the night before, so because it was her birthday I decided to do something special. Instead of a normal lower body day, I decided we would do a butt blast birthday bash! Complete with celebration hats and all. It was a great time and we all felt it trying to sit the next day, so you know it was good.
A well toned rear looks great, but the benefits of working your glutes are so much more than just vanity. Having strong glutes is a key component of your body’s overall health. Powerful glutes help the efficiency of your body movements, and limits the amount of stress put on your lower back. The three muscles that make up your glutes are the largest muscles in the body, if they are strong, both strength and cardio exercises become easier. You should notice a difference in your daily motion, too.
Strengthening your glutes can increase flexibility, mobility and make daily tasks easier, such as, lifting heavy items, climbing stairs, running, maintaining correct posture and so much more. Added bonus, bigger muscles require more energy so by building your glutes, you can expect to see increased fat loss as well. Here is the glute circuit, it's a countdown workout from 50 reps to 10 reps, then repeat 3 times. You got this!
50 Squats
Either weighted or bodyweight, set your feet shoulder-width apart, toes slightly turned out.
Slowly bend at the knees and drop your hips to lower your body.
At the bottom of the exercise pause for a moment and push back up, driving through your heels, to the starting position.
This is one rep. Perform this 50 times.
40 Reverse Lunges
Holding weights at your sides or bodyweight, stand with feet shoulder-width apart, hands at side or on your hips.
With your right foot, step back about one and a half times your normal stride length, landing with the ball of that foot on the ground and your heel up.
Lower the back leg straight down until it gently grazes the ground or close to, creating a 90-degree angle in the front leg.
Push through the heel of the front leg to return to standing, bringing your right foot back in line with your left.
Repeat with the left. This is one rep. Perform this 40 times.
30 Glute Bridges
Place a dumbbell or barbell directly over your hips. Hold onto it as you lift and lower or with bodyweight, lie on your back with feet flat against the floor and knees bent.
Squeeze your glutes and lift your hips off of the floor until your body forms a straight line from your knees to your shoulders.
Pause at the top, then lower back down to the starting position.
This is one rep. Perform this 30 times.
20 Mountain Climbers
Start in a plank position. Keep your abs pulled in and your body straight. Squeeze your glutes and pull your shoulders away from your ears.
Pull your right knee into your chest. As the knee draws to the chest, pull your abs in even tighter.
At the same time you push your right leg back, pull your left knee in to the chest using the same form.
This is one rep. Perform this 20 times.
10 Squat Jumps
Stand tall with your feet hip-width apart.
Hinge at the hips to push your butt back and lower down until your thighs are parallel to the floor.
Allow your knees to bend 45 degrees when you land, and then immediately drop back down into a squat.
This is one rep. Perform this 10 times.
Repeat the entire circuit 3 times. If this is the 3rd time, GREAT, you are done. Good job!
Colleen is an ISSA Certified Nutrition Coach, Culinary Institute of America Graduate and Your Gluten-Free Celiac Sidekick.
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