The gluteal muscles are one of the most important muscles of the body as they have a big role in generating power and stabilizing the body.
Strengthening the glutes and understanding the importance of these muscles can help stabilize the hip and pelvis. This can lead to less compensation in areas such as your lower back, knees and even your feet! Because of the gluteal muscles unique origin, it is also important to strengthen these muscles in multiple planes of movement.
1️⃣ 𝗦𝗧𝗔𝗡𝗗𝗜𝗡𝗚 𝗙𝗜𝗥𝗘 𝗛𝗬𝗗𝗥𝗔𝗡𝗧𝗦:
Place a mini band around the knees and stand on one leg with the other leg bent to roughly 90 degrees. Have your hands on your hips for support. Lift the outside knee out and backwards while keeping the shin of the stabilizing leg as vertical as possible.
2️⃣ 𝗚𝗟𝗨𝗧𝗘 𝗕𝗥𝗜𝗗𝗚𝗘 𝗔𝗕𝗗𝗨𝗖𝗧𝗜𝗢𝗡:
Lay face up with a mini band around the knees and in a standard glute bridge position. Lift the hips off the ground and allow the knees to come in towards each other. Push the knees out into the band while keeping both feet flat on the ground.
3️⃣ 𝗦𝗘𝗔𝗧𝗘𝗗 𝗛𝗜𝗣 𝗔𝗕𝗗𝗨𝗖𝗧𝗜𝗢𝗡:
Sit on a bench with the legs bent to roughly 90 degrees and a mini band around the knees. Sit as tall as you can and push the knees out into the band while keeping the feet flat on the ground at all times. Allow the knees to slowly come back to the starting position.