She Strengthens

Unlock the Power of Your Glutes: 4 Essential Exercises for Strength and Pain Prevention

When it comes to building a strong, resilient body, few areas are more critical than the posterior chain – and at the heart of it all are your glutes. These powerful muscles do more than just fill out a pair of jeans; they play a vital role in supporting your hips, low back, and knees. In fact, strengthening your glutes can help prevent pain and injuries in these areas.

The Glute Expert: Bret Contreras

Meet Bret Contreras, PhD, CSCS, aka the “Glute Guy.” With a wealth of knowledge and expertise in strength training, Contreras has developed a comprehensive program focused on building a strong, powerful backside. And for good reason: a strong posterior chain is essential for overall strength and athleticism.

4 Key Exercises for a Stronger Backside

To get started on your glute-building journey, Contreras recommends incorporating the following four exercises into your routine:

1. Barbell Hip Thrust

This exercise is a game-changer for targeting your glutes. To perform a barbell hip thrust, you’ll need a barbell, weights, and a bench. Start seated in front of the bench, with the barbell on your lap. Thrust your hips up, squeezing your glutes, then lower back down to the starting position. Aim for 3 sets of 12 reps, three times a week, and increase the weight by 10 pounds each week.

2. Goblet Squat

The goblet squat is a variation of the traditional squat that targets your glutes and hamstrings. Hold a dumbbell at chest level, with your hands around one of the heads. Descend into a full squat, keeping your elbows between your knees, then push through your heels to come back up to standing. Aim for 3 sets of 8-10 reps, three times a week, and increase the weight as needed.

3. Dumbbell Romanian Deadlift

The Romanian deadlift is a variation of the traditional deadlift that targets your glutes and hamstrings. Hold a dumbbell in each hand, with your hips pushed back and your knees slightly bent. Lower the dumbbells down, keeping your back flat and your core engaged, then stand up straight to return to the starting position. Aim for 3 sets of 10-12 reps, three times a week, and increase the weight as needed.

4. Banded Seated Hip Abduction

This exercise targets the abductors – muscles on the outside of your hip that help prevent knee pain and improve running gait and agility. Sit on a bench with a resistance band or Glute Loop above your knees. Hold onto the bench and pulse your knees out for 30 reps, then sit up straight and repeat. Finish with a final 30 reps, leaning forward slightly. This exercise should be done at the end of your workout.

By incorporating these four exercises into your routine, you’ll be on your way to building a stronger, more resilient backside. And with Contreras’s guidance, you can expect to see serious results in just two months. So why wait? Get started today and unlock the power of your glutes!