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Glutes Gone Strong

Knowing how to properly engage and train your glutes  is integral to getting the body you want and deserve-both in appearance and in function. Not only are the glutes incredibly powerful and their activation important for the performance of just about every exercise, they happen to be the muscle group that most of us really want to develop.

When the ladies of Girls Gone Strong get together, you can be sure there will be some glute training!

A strong butt is something to be proud of, and in honor of your booty, the Girls Gone Strong have compiled this list to help you design your glute training. Indeed squats, deadlifts, and hip thrusts are amazing for developing your glutes, are the king of lifts, but today we want to highlight a few other very effective glute exercises.

1. Lateral Band Walks

GlutesGoneStrong-LateralBandWalks1

DO

  • Maintain a sizable distance between your feet at all times, and maintain tension on the bands.
  • Set your hips back and keep your knees soft.

DON’T

  • Let your knees cave in.
  • Let your upper body rock or your hips hike up and down.

2. High Step Ups

GlutesGoneStrong-HighStepUps1

DO

  • Set the bench up at a height that drops your hip below your knee to fully engage the glute.
  • Drive through the heel of the up leg.

DON’T

  • Push off excessively through the down leg.
  • Let your core disengage on the way down.
  • Let your hip kick out or knee cave in on the up leg.

3. Single Leg Romanian Deadlift

GlutesGoneStrong-1LegRDL2

DO

  • Hinge at the hip of the standing leg and keep the knee soft.
  • Keep your hips square and foot of the up leg pointing towards the ground.
  • Keep the back leg straight glute engaged.
  • Use your lats to keep the weight connected to your body (if using weight).

DON’T

  • Round at the back, especially the low back.
  • Go further into the hinge than your current mobility and stability level will allow you to.
  • Take your leg higher than your hips or your torso lower than your hips.

** Learn more about the Single-Leg Deadlift here.

4. Kettlebell Swing 

GlutesGoneStrong-KBSwing1

DO

  • Use your hips to accelerate the bell in an explosive fashion.
  • Brace your abs and squeeze your glutes at the top.
  • Bend your knees and set your hips back at the bottom.
  • Swing the bell back quickly through your legs.

DON’T

  • Lift up the bell with your arms.
  • Arch your back at the top.
  • Lift the bell up over your head.
  • Round your back at the bottom.

** Learn more about the Kettlebell Swing here.

5. Skater Squat 

GlutesGoneStrong-Skater1

DO

  • Drop your rear knee back far enough to keep your front knee from going past your toes.
  • Reach your arms out in front as a counter balance.

DON’T

  • Let your weight shift forward.
  • Try to go too deep too soon.

**Learn more about the Skater Squat here.

You can implement one or all of these exercises in your existing program to help build and strengthen your glutes, as long as you listen to your body and progress safely.

At Girls Gone Strong, we want you to feel confident knowing that what you’re doing to look good, feel good, and feel healthy and strong are not only based on tested, reliable, and safe information from trustworthy sources, but that it is also effective and efficient.
That’s why we developed our flagship training system, The Modern Woman’s Guide To Strength Training (AND IT’S ON SALE RIGHT NOW! UP TO 40% OFF!)

We’ve cut through all that noise and the BS with a sane, sustainable, and efficient approach that will help you achieve maximum results, whether you’re brand new to strength training, or a veteran in the weight room.
With four different 16-week programs—that’s 64 weeks of training—you get over a year’s worth of workouts, including progressions to ensure that you continue making progress. You’ll also get a training manual, exercise glossary, progress tracker, a bonus conditioning manual, plus a video library with over 70 high-definition videos breaking down each exercise, step by step.

We believe fitness should enhance your life instead of become your life. If you exercise in a way that you actually enjoy, staying fit and strong won’t ever feel like a drag. You’ll look forward to it for years to come.

If you want an entire training system that will help you look and feel your best, The Modern Woman's Guide to Strength Training is for you!

Learn more here!

About The Author: Neghar Fonooni

Neghar Fonooni is a Girls Gone Strong co-founder and Advisory Board member. She is a fitness and lifestyle coach, writer, entrepreneur, veteran, wife, and mom. Neghar’s mission is to help women all over the world live fit, happy, empowered lives without stress and shame. Learn more about Neghar on her website, and connect with her on Facebook, Instagram, and Twitter.

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