3 Glute Exercises You’re Probably Not Doing — But Should Be скачать в хорошем качестве

3 Glute Exercises You’re Probably Not Doing — But Should Be

3 Glute Exercises You’re Probably Not Doing — But Should Be When it comes to building strong and toned glutes, we often default to the same exercises — squats, lunges, and hip thrusts. But what if I told you there are other, highly effective exercises you’re likely not doing yet? Today, I’m sharing three unique glute exercises that will activate your muscles in ways the classic moves can’t. Trust me, they’re game-changers! 1. Banded Surfer Squat Let’s kick things off with a fun and functional exercise: the Banded Surfer Squat. This is a great move to target the upper glutes, activate your core, and challenge your balance. How to do it: Start by placing a resistance band just above your knees. Lower yourself into a slight squat position (think an eighth squat) and shift your weight onto one leg. With your free leg, draw a semicircle motion — think of pulling your knee outward and simultaneously bringing your leg back, touching the toe, and returning to the starting position. What makes this exercise so great is the unilateral focus — you’ll be working one leg at a time. This helps improve your balance, stability, and core strength while giving your glutes an excellent pump. I recommend using this exercise as an activation move at the beginning of your workout or as a burnout at the end to really fire up your glutes. 2. Seated Dumbbell Deadlift You might be skeptical about this one at first, but hear me out. The Seated Dumbbell Deadlift is a surprisingly effective glute builder that’s perfect for those looking to isolate their glutes more than usual. How to do it: Set up by sitting on a bench or box, which should be about 13 to 15 inches high. Grab a dumbbell and place it flat on the floor. I like to use an interlocking grip for extra stability. Place your feet about one and a half times shoulder-width apart with your toes turned out slightly. Keep your knees turned out as well. Keep your back flat, push through your heels, and focus on squeezing your glutes as you perform the movement. Because this exercise is seated, it places your hamstrings in a shortened position, so they can’t contribute as much to the lift, allowing you to put all your focus on the glutes. It’s a limited range of motion, but that’s exactly why it’s so effective for targeting those muscles. Try adding this into your routine, especially early on, if you’re looking to go heavier. It’s a great way to really challenge your glutes. 3. Glute Medius Lift Lastly, we have the Glute Medius Lift, an exercise that specifically targets the often-overlooked glute medius. Strengthening this muscle is essential for improving hip stability, preventing lower back pain, and reducing SI joint discomfort. How to do it: Find a sturdy platform (like a yoga block or a plate) to elevate the leg you’ll be working. Place a weight (dumbbell or plate) on your working leg for added resistance. Lean forward slightly and drop your hip to feel a good stretch in the glute medius. Slowly raise the weight until it reaches a comfortable midpoint, and then lower it back down, maintaining control throughout the entire range of motion. This exercise is all about control — it’s not about fast, jerky movements. By going slow and steady, you’ll ensure you’re really activating your glute medius. Focus on symmetry, and be sure to do equal reps on both legs (starting with your weaker side). There you have it — three glute exercises that will add variety and intensity to your workout routine. Whether you're just starting out or you're a seasoned lifter, these exercises can help you target your glutes in a way that most traditional exercises can't. So, give them a try and let me know what you think! Have you tried these exercises before, or are you adding them to your workout for the first time? Let me know in the comments below, and don’t forget to tag me on social media if you try them out. I love seeing how you make these exercises your own! As always, if you haven’t subscribed yet, make sure to hit that subscribe button. I post new videos every Wednesday, and I’d love to have you join our community! Until next time, train hard and stay strong, y'all! WEBSITE | https://www.erinstern.com INSTAGRAM |   / 2x_ms_olympia   PINTEREST |   / erinsternfitness   FACEBOOK |   / erinsternfit   TWITTER/X |   / erinsternfit   BUSINESS CONTACT | [email protected]