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Five Power Exercise Moves to Strengthen your Glutes – Part II

This is the second in the series of two blog posts that will help you build the biggest muscles of your body, namely your glutes. Achy backs and weakened cores are often a result of poor body postures resulting from a sedentary modern lifestyle, which can involve sitting down for multiple hours every day. The major impact of this lack of activity affects your gluteus muscles, making them weakened and deactivated. Consistent exercise of the gluteus muscles plays a key role in maintaining good balance, power, and posture. Here are some of the best exercise moves that will keep your glutes strong for years to come.

1. Fire Hydrant

  1. On a mat, get down on all fours with hands directly below shoulders and knees hip-width apart. 
  2. Raise one knee outwards to the side until level with hips and thighs to form a right angle. 
  3. Return to the starting position, switch legs, and repeat 10 to 12 times. 

2. Forward Lunges

  1. Start in a standing position with your feet hip-width apart and your core muscles engaged.
  2. Take a large step forward with one leg, lower your body until your forward thigh is parallel to the floor.
  3. Push into your heel to rise back to the standing position. 
  4. Alternate between both legs for three sets of 10 to 12 repetitions.

3. Lateral Banded Walk

Equipment: Resistance band

  1. Stand with your feet hip-width apart. Place a resistance band around both legs, either above knees or around ankles for increased intensity. 
  2. Lower your body into a squat position and step one foot outward to the side, while keeping your back straight and core engaged. 
  3. Bring the foot back to the starting position and alternate with the other foot.  Perform a set of 8 to 12 repetitions. 

4.  Bulgarian Split Squat

Equipment: Chair or bench and dumbbell (optional)

  1. Stand a few feet away from a bench or chair, facing away from it. Rest the right foot on the bench or chair behind you. 
  2. Bend the knee of your left leg and descend into a squat, bringing the right knee close to the ground. 
  3. Hold for a moment to create muscle tension, and then release as you raise your leg back into the starting position. Alternate with the left foot. Perform a set of 8 to 12 repetitions.

5. Half-Moon Leg Lift

  1. Start in a plank position with hands on the ground directly beneath the shoulders.
  2. Squeezing glute muscles to activate them, lift one leg off the ground and tap the toes from one side to another, creating a half moon shape in the air. 
  3. Alternate between both legs. Perform three sets of 10 to 12 repetitions.

Arnav Khosla | Contributing Writer

Spring 2024

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