Five exercises to strengthen the glutes

It is enough to open social networks, some more than others, to discover the relevance that the end of the back has gained in recent years. Millions of photos in which the buttocks are the protagonists under minimal bikinis or semi-submerged to avoid the shadow of censorship. The ass has even led to stardom celebrities like ‘the Kardashians’, we can find underwear and pants that raises it and raises it and, for five years now, the buttock lift surgery has been earning integers.

It is for all this that the Internet has been filled with impossible squat challenges that promise glutes worthy of the best photographs. However, strong glutes are essential for good physical health and for moving with agility and safety. The gluteal muscles are made up of the gluteus maximus, gluteus medius and gluteus minimus, each of which has a different main function.

Gluteus maximus: It is the main extensor of the hip, stabilizes it and performs the function of external rotation of the hip.

Gluteus medius: Main abductor muscle of the hip and plays a very important role in the stability of the pelvis.

Gluteus minus: It is a much deeper and smaller muscle than the previous ones and although it is also less powerful it collaborates with the gluteus medius in the abduction of the hip.

When the buttocks are weakened, the central nervous system undervalues ​​it so that it cannot activate it properly and the weakness increases more and more. When that happens, a series of negative consequences are derived such as the overload of other muscles that compensate for the deficiencies of this powerful muscle. A relationship has also been detected between low back pain and weak buttocks that tire easily.

The articular of the hips and knees They also suffer from gluteal weakness, causing postural problems and even difficulties in walking with agility.


They improve posture, especially in people who spend a lot of time sitting since tight and shortened hip flexors and weak and overstretched hip extensors weaken the buttocks favoring spinal deviation. With strong glutes all this is avoided.

Prevent injuries: Strong glutes support the lower back and prevent injuries in the lower back thanks to their function as stabilizers of the hip.

Improve athletic performance: By promoting better posture and serving as support and stabilizer, a toned buttock helps to perfect the movements of sports performance as well as improve performance.


Squat: is the star in glute training. There are an infinite number of types and it is a very complete exercise for the work of the glutes.

Stride: frontal or lateral, on site or taking steps, can be done with or without weight.

Glute bridge: supported on both legs or just one to give it more intensity.

Upload to the drawer: it is about getting on and off a drawer or chair alternating legs.

Glute kick: a quadruped exercise whose intensity can be increased with weights on the ankles or with a rubber to offer resistance.

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