![]() As you descend, be sure to support the weight so that it stays above your chest line to protect your lower back from strain. To squat, sit the hips down over the heels, bringing your body down to 90 degrees or more. Set your feet in a squat stance so that the heels are at hip width or slightly wider. Kettlebell squat: Grab a kettlebell by the handles and bring it up in front of your chest and keep your elbows tight to your body.Stand with your feet together, then step out as wide as you can to the left while bending the left knee to 90 degrees. Side lunge: This is a great lower body exercise that strengthens your quads, glutes and hamstrings while also targeting both the inner and outer thighs.This will strengthen your gluteus medius and minimus while activating the major part of your glutes as well, according to Green. Bend your knees and start walking sideways to the left for 10 steps and repeat in the other direction. Side steps with bands: Grab an exercise band and strap it on the upper part of your ankles.Use your glutes and quads to jump as high as you can, landing softly back into your squatted position. Wide stance jump squat: Stand with your feet a bit wider than shoulder width apart.So really focus on squeezing your glute as you raise the heel towards the ceiling. When performing this exercise, it’s important to make sure you’re not relying on your quads for help, as it’ll hinder glute activation. Repeat ten times, then switch legs and repeat. Lower your leg back down and back up towards the ceiling in a continuous motion. Keeping your knee bent and foot flexed, lift your right leg until your thigh is parallel with the floor and you are “stamping” the ceiling with the right foot. Donkey kickīegin on all fours like you would for the fire hydrant. Repeat this motion ten times, making sure to squeeze the glute at the top of the motion before lowering the leg back to start. Keeping your knee bent at 90 degrees, lift your right leg out towards the right side of your body (like a dog peeing on a fire hydrant, which gave this exercise its name!). Start on all fours with your knees beneath your hips and hands beneath your shoulders. This exercise also directly targets the gluteus medius. Consider adding a resistance band around your thighs for extra glute activation! Fire hydrant Make sure you are not involving other muscles that may make this process easier. After ten repetitions, lie on your right side and repeat the same process. With your feet glued together, keep the bottom leg on the floor while lifting the top into the air, opening your hips. Lie down on your left side with your left forearm resting on the floor. ![]() The clam targets the gluteus medius specifically, and will also help with hip stabilization and range of motion. Repeat 20 squats total, 10 leg lifts on each side. Then lower down into a standing position, squat down and repeat on the left side. Feel the outside of the right hip tighten as you lift. As you stand, press down through the left foot as you lift the right leg out to the right as high as the hip. Bend your knees and perform a squat, reaching your glutes back as if you’re sitting in a chair. Start standing with your feet as wide as your hips. It also works your balance in the standing leg as you do the side leg lift. This exercise fires up your glutes and specifically targets the gluteus medius. ![]() Just be sure to keep your awareness on you glutes and ensure you're squeezing them with each step. If you don’t have a resistance band, that’s OK. Now walk back to the left, squeezing your glutes with each step. Take a step towards your right, so that your feet are now wider than your hips. Begin standing in a half squat position, feet hips-width apart, with the band around your ankles. Crab walkįor this exercise, you may want to use a resistance band. Make sure you’re fully engaging your glutes and not relying on any other muscles, like your legs, to lift your body. Squeezing your glutes, lift your back and butt off the floor and into the air. Bend your knees so that your feet are flat on the ground. Lie on the floor with your back on the ground and your arms at your sides. The glute bridge will help you activate and strengthen your glutes before working out. Health & Wellness Master the perfect squat in 5 easy steps Glute bridge ![]()
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