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Exercises for GlutesExercises for Glutes

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Gym Exercises for Glutes

The gluteus maximus and gluteus medius, or glutes, are the muscles of the buttocks. Strengthening these muscles gives you more than a toned backside. Glutes surround the pelvis and keep it aligned with your legs and torso during movement. Weak gluteal muscles have been linked to a variety of injuries such as shin splints and Achilles tendinitis. Since many popular exercises, like running and walking, strengthen leg muscles but have little effect on glute strength, it's important to target your glutes to avoid muscular imbalances.

Squats are the most effective exercise for targeting the glutes, but you can add variety to your workouts with a few other movements that are nearly as effective. Incorporate one to three sets of these exercises to target your glute muscles and reduce your risk of injuries.

Single-Leg Squats

Select a step or box that is 12 to 15 inches high. Push it up against the wall to help keep it steady. Stand on the box and shift your weight to your right foot. Lift your left foot off the box. Slowly squat down by bending your right knee and raise back up to the starting position. Single-leg squats are more challenging than traditional squats, so you may only be able to lower 3 to 6 inches. As your strength increases, try to bend the knee more and sit back further to lower into a deeper squat. Repeat all repetitions before switching legs.

Step Ups

Hold a dumbbell in each hand, and stand facing the step. Step up onto the box with your right foot. Your left leg should not touch the step. Lower back down until your left foot touches the floor. Repeat all repetitions on one side before switching legs.

Single-Leg Deadlift

Stand holding weights in both hands with your palms facing your thighs. Keep your back straight as you bend at the hips and lower the weights toward the floor. Allow your left knee to bend slightly as you extend your right leg behind you. Lower the weights to about shin height and use your glutes to lift your right leg until it is parallel to the floor. Your body should be in a straight line from your shoulder to your right heel. Slowly return to the starting position. Repeat all repetitions on one leg before switching to the other side.

Walking Lunges

Stand holding a dumbbell in each hand. Take a big step with your right foot forward. Bend your right knee and lower your thigh parallel to the floor as you also bend your left knee. Keep your front knee in line with the center of your foot. Push yourself up with your right leg, and move your left foot to meet your right. Now switch legs. Do 4 to 6 alternating walking lunges in one direction. Turn around and perform the walking lunges back in the other direction.

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.
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