Finding an effective workout routine that targets every major muscle can be difficult. And although it’s important to consistently activate a wide-range of muscles, you might be wondering which ones to prioritize if you’re short on time.
According to Laura Wilson, physical therapist and founder of The Swiss Touch, there’s one muscle that’s often neglected. “Most clients I see have poor glute strength,” she tells Fit&Well.
“The glutes are one of the biggest, most powerful muscles in your body,” says Wilson. They comprise three muscles situated around the buttocks; the gluteus maximus, gluteus medius and gluteus minimus.
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“They support the lower back, they give you pelvic control, and you use them in walking and running,” says Wilson.
This means that weak glutes could lead to lower-back pain, or even an injury if you run or walk a lot. “Weak glutes put a lot of pressure on the front of the hips and can also strain the lower back. It can have a big impact on your entire body’s physical health,” says Wilson.
The reason a lot of people have weak glutes is that we spend so much time sitting.
“Muscle strength in the glutes is reduced from sitting because they’re inactive—the glutes are being sat on and stretched,” says Wilson.
You can offset the effects of sitting on your glutes with exercise and the move that Wilson recommends to build strength in this area is the glute bridge.
How to do a glute bridge
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This is a bodyweight exercise that isolates the glutes. Incorporate it into your workouts to build strength in the glutes, or try it as a regular break from sitting.
“My number one tip is to squeeze the glutes every time you lift them up, which will ensure every rep is efficient and really counts,” says Wilson. Here’s how to do it.
Sets: 3 Reps: 10-12
- Lie on your back with your arms by your sides, your knees bent, and your feet planted on the ground. Make sure your neck and head are relaxed on the floor.
- Tilt your pelvis up, keeping your back in contact with the floor.
- Squeeze your glutes, press through your heels and lift your hips so you form a straight line from your knees to your shoulders.
- Hold for a few seconds, making sure you are squeezing your glutes.
- Lower slowly, ensuring there is no arch in your back as you come down.
Progressions: To make the exercise more challenging, increase the amount of time you hold your bridge for.
To increase the difficulty further, lift one foot and perform single-leg glute bridges.
