3 Butt Workouts to Add to Your Fitness Regimen

Glute training for more than aesthetics has recently grown in popularity outside the ranks of bodybuilders, athletes and social media influencers.

The glutes are essentially the buttocks and include the gluteus maximus, gluteus medius, and gluteus minimus. They are the largest hip extensors in our body. Along with hip extension, they affect the mobility and stability of the hip capsule, ensure proper knee tracking, and help reduce stress on the lower back and hamstrings.

Decades ago, renowned physiotherapist Vladimir Janda noticed certain patterns in patients with back pain. Specifically, these patients showed signs of inhibited, weak glutes.

Data from a 2013 study by researcher Dr. Stuart McGill coined the term gluteal amnesia for inhibited and weak glutes. This study monitored gluteal activation while participants performed glute bridging exercises. They then performed a therapeutic procedure called a capsular distension arthrogram that created pain in the hip area. The researchers immediately retested and noticed a decrease in gluteal activity.

The common misconception is that the glutes “shut down” when exposed to pain. They never stop, but rather experience a decrease in neuronal output in the brain, a process called arthrogenic neuromuscular inhibition.

To maintain a healthy and pain-free lifestyle, everyone should include some form of glute training in their exercise regimen. Here are some exercises to add to your workouts.

■ Single Leg Hip Extension: One of the best exercises you can do is the single leg bridge. Since most people demonstrate asymmetries throughout the body, I recommend performing this exercise one leg at a time to maximize glute engagement.

Lie on the ground and pull one leg close to your abdomen while holding the knee. (If you have knee discomfort, you can hold behind your knee.)

The purpose of pulling and holding the non-bridge leg is to ensure that the hip is extending the hip flexors and not the lower back. It is a common mistake to lift yourself off the ground by arching your lower back and performing spinal extension.

Begin the movement by lifting your hips off the ground, pressing your heel into the ground. Since many people tend to be quadriceps dominant and have tight and shortened hip flexors, I recommend focusing on driving through the heels.

Complete eight to 10 repetitions on each leg for a total of three sets.

■ Loaded Marches: Holding either a dumbbell or a kettlebell in front of your chest, perform a standing march in place. Maintain a tall stance and avoid hip flexion as you pull one leg into a bent-knee position.

Take a static pause and hold for a second or two before lowering and alternating with the other leg.

This exercise trains the mobility of the anterior capsule of the hip as you pull one leg up, while safely and effectively challenging the hip stability of the other leg.

Complete eight to 10 repetitions for three sets. Challenge your knee height as you march and perform at a slow, controlled tempo.

■ Increases: While holding two dumbbells, step onto a stable platform or box. To be safe, perform the initial set of 10 repetitions without load.

Maintain good posture throughout the movement and keep your entire foot securely on the platform as you come up, making sure to extend your hip at the top of the drill.

Avoid using too much load and perform 10 to 12 repetitions on each leg for three sets.

Doug Sheppard is a certified personal trainer with 33 years of experience and owner of J&D Fitness Personal Training in Las Vegas.