Strengthen Your Glutes with 3 Moves

Turns out having strong glutes isn’t just important for swimsuit season! Strong glutes also help support your knee to keep it strong and stable. If you find yourself feeling a little unstable in your knees or that you’re noticing any knee pain, weak glutes could actually be the culprit of this. Of course, if you really are noticing any pain, always consult with your doctor before you try any new movements if you think there could be a more serious injury behind your pain. Otherwise, let’s strengthen your glutes with 3 moves!

Equipment Needed to Strengthen Your Glutes

Another great thing about these moves is that they require little equipment! So it’s perfect to do at home or even when you’re traveling. All you need is a resistance band (light, medium or heavy) and an optional yoga mat.

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Single Leg Runners

1. Place resistance band 6 inches above knees.
2. Load your weight in your left leg with a slight bend in your leg.
3. Tap out your right foot as far as you can and go in and out.
4. 30 seconds on, 10 second rest. Repeat on both legs 2 times.

Staggered Squat and Rear Leg Lift

1. Place resistance band 6 inches above knees.
2. Start in a staggered loaded squat with your right foot slightly ahead of left. 80% of weight on right leg and 20% on left.
3. Keep chest up and core engaged, squat on right leg while pushing your leg outward against the band.
4. As you stand up drive your heel into the floor and engage your left glute as you extend your left leg behind you.
5. 40 seconds on 10 second rest. Repeat 2-3 times

Lateral Squat Walks

1. Place resistance band 6 inches above knees. Start with feet slightly wider than hips.
2. Bend into loaded squat with chest up and weight in heels.
3. Hold squat and take 2 lateral steps to left and then back to the right.
4. 40 seconds on 10 second rest. Repeat 2-3 times

Final Thoughts

There are SO many exercises out there that you can do to strengthen your glutes. I just wanted to share a few to get you started! If you have any other exercises to strengthen your glutes I’d love to hear about it. Just drop it in the comments below!

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