The gluteals, located on the back of the hips (as if you didn't know that), are the largest and strongest muscles in the body. Their function is hip extension, or driving the upper legs backward. I cannot overstate how important it is to make sure these muscles are getting their workout -- they're incredibly important for keeping you mobile, not to mention shaping a beautiful backside! Activities that engage this muscle group include walking, running, jumping and climbing, but there are even better ways to zero in on these muscles.
Lunges, leg lifts and squats are all great exercises for working the glutes. Here's the lowdown on some of my favorite squats:
Traditional squat (beginner): Stand with your feet hip-width apart, with your weight on your heels. Keep your abs tight and your shoulders squarely over your hips. Sit back and down as if you were going to sit on a bench. Keep your back straight. Then stand back up, straightening your legs, and repeat.
Sumo squat (intermediate): Place your feet as wide apart as you can and point your toes outward. Lower your body until your thighs are parallel to the floor. Hold for a beat, then exhale and press back up to the starting position... repeat. This squat modification places a greater emphasis on the inner and outer thighs.
One-leg squat (highly advanced): Stand with your weight balanced on your right leg. Lift your left foot an inch or so off the ground. Keep your head up, and don't lean forward; abs stay tight, and the right heel stays on the ground. Don't let the knee go over the toe. Slowly lower yourself as far as you can comfortably go. Exhale and stand up straight, still balancing on the right leg. Continue for a full set on the right leg, then switch to the left leg and repeat. This modification requires tremendous balance and allows you to strengthen each leg.
Remember to pay attention to form while you're performing these exercises. Be mindful of the following:
- Keep your eyes focused forward.
- Don't lean forward or let your heels come off the ground.
- Don't let your knees travel forward over your toes or bow inward as you lower or stand.
- Keep your belly button sucked in toward your spine as you stand back up, being careful not to arch your back.
And get ready for a whistle-worthy rear end!
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