Experts Guide to 5 Best Glute Exercises at Home
Did you know that the largest muscle in your body is Glutes? It is the muscle responsible for maintaining power and balance when running, walking, or jumping. Glutes play a crucial role in your physical strength. Its’s three muscles, Maximus, medius, and minimus work together efficiently for proper rotation and flexion of your legs.
People who work a desk job are vulnerable to developing weak glutes. Weak glutes lead to muscles overcompensation and lower back injury. Let’s look at the 5 best glute exercises at home you can try.
B-Stance Dumbbell Romanian Deadlift
It is the glute exercise highly recommended by a personal trainer in Toronto. You can perform this exercise by following the below-mentioned steps:
- Hold a dumbbell set in front of you and take a position of split-stance.
- Keep your one foot forward and other backward at a distance of hip-width.
- Shift your weight to your forward foot while keeping your knee soft but straight.
- Ensure that your supporting leg must be about half a foot in length behind on tiptoe. Your knee must be bent-like a kickstand balance.
- As you fold forward, keep a straight back. Press your hip back to descend the weight, keep it close to your thighs and bend your knee as you descend.
- With your working leg, pull yourself and stand up.
- It is one rep. Switch side to perform another rep.
Single-Leg Squat
The best personal trainer in Jersey City includes this glute exercise in their workout plan. You can perform this exercise by following the below-mentioned steps:
- Place a chair for balance near you.
- With your back straight and chest up, extend your arms in front.
- Raise your foot to your front.
- Focus the tension on your right foot and then descend slowly.
- As soon as your thigh becomes parallel to the ground, take a pause.
- Return to the original position.
Side Plan with Hip Abduction
Perform this exercise with a personal trainer in Yorkville, Toronto, by following the below-mentioned steps:
- With your left leg stacked, lie on your left side.
- With the help of your left elbow, elevate yourself.
- Now lift your right leg up and down.
- While performing the exercise, ensure that you are aligned and straight.
Lateral Step-Up
Perform this exercise by following-below mentioned steps:
- Either stand next to stairs or sturdy box and face towards it.
- Extend your left leg up and to the side.
- Lift yourself while securing your footing.
- Slowly step down.
- Now, perform on another side.
Clamshell
Perform this exercise by following-below mentioned steps:
- Lie down on your left.
- Stack your legs and bend your knees at 45 degrees.
- With your left arm, support your head.
- Ensure that throughout the exercise, your feet are touching.
- Without raising your hips, lift your upper knee.
- Now, your leg is in a clamshell position.
- Pause, descend and repeat.
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