Strengthening your gluteal muscles can help improve your posture, enhance your exercise performance, and decrease your risk of injury. There are many exercises that focus on your glutes, so it can be hard to figure out what you should do. Below are some glute strengthening exercises we recommend you add to your current workout routine:
Single-Leg Romanian Deadlift
If you have ever done a regular Romanian Deadlift then you will be somewhat familiar with this exercise. Compared to the standard version, this exercise is more challenging because it requires more balance. To begin, pick out a CanDo® Kettlebell with a weight that you are comfortable with using. Then, stand with your feet shoulder-width apart and knees slightly bent. Then, raise one leg off the floor while your support leg is slightly flexed. Then, lower your torso until it is almost parallel to the floor. Making sure that your back naturally arched. Briefly pause for a second before squeezing your glutes and thrusting your hips forward while also raising your torso back to starting position. Repeat this process for 10-15 reps before switching to the other leg.
Russian Kettlebell Swing
The Russian Kettlebell Swing is an impactful and explosive exercise that really targets your glutes. Though it might look like a shoulder exercise, your lower body is really doing all the work to propel the kettlebell upward. To begin, pick out a CanDo® Kettlebell with a weight that you are comfortable with using. Then, with your feet hip-width apart, hold the CanDo® Kettlebell with both hands just below your groin area. Next, bend your knees slightly and hinge upward, pushing the kettlebell into a swing using the force of your hips and glutes. Make sure your spine is in a neutral position and your core is engaged. Then, swing the kettlebell to chest level before swinging it back down, extending the kettlebell behind you. Repeat this process for 10-15 reps.
Both these exercises can strengthen and tone your glutes. By properly doing these exercises, you will be well on your way to a stronger backside. If you have leg or hip pain, or need help with strengthening, talk with your doctor.
To check out our selection of CanDo® Kettlebells, click here.
Article written by William Graves.