Your glutes are the BIGGEST muscle group of the human body. The glutes are comprised of 3 muscles; the Gluteus Maximus (the biggest of the 3), Gluteus Medius and Gluteus Minimus. These muscles control most of your lower body and therefore it is critical to keep them firing properly and strong! Plus a strong butt looks a lot better in your skinny jeans!
Strong glutes prevent knee injury, significantly reduce back pain and help keep the hip flexors out of a state of overdrive. So lets work dat butt!
Step 1 - Start on your back with your feet shoulder width apart and your knees bent.
Step 2 - Bridge up with your hips extending upwards as high as you can, stretching the hip flexors and contracting the buttocks at the top.
Step 3 - Hold position for 1-3 seconds, lower your body back down to the starting position.
Repeat for 25 reps/3 sets
* To advance this exercise elevate your feet on a chair or a stability ball if you have one. Make sure to get your butt as close to the chair as possible.
Single Leg Sit to Stand
Step 1 - Sit on a chair that allows you to sit with a 90 degree bend in your knees (or less - NEVER MORE than 90!) Make sure that your ankle is directly inline with your knee.
Step 2 - Extend the non weight bearing leg in front of you off the floor.
Step 3 - Press through the heel and bring yourself to a standing position on the single leg.
Step 4 - Lower down slowly avoid the "plop"
3 sets of 25 reps on each leg
* To advance this move, hold a single dumbbell (in both hands), medicine ball or kettlebell. Crisscross the arms to "hug" it to your chest
* To regress this move, keep non-weight bearing ball of your foot in the ground right next to the wear bearing foot.