{"id":5453,"date":"2020-11-27T18:41:54","date_gmt":"2020-11-27T18:41:54","guid":{"rendered":"http:\/\/www.meghancallawayfitness.com\/my-blog\/?p=5453"},"modified":"2021-06-14T22:00:27","modified_gmt":"2021-06-14T22:00:27","slug":"5-of-my-go-to-glute-strengthening-exercises","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/5-of-my-go-to-glute-strengthening-exercises\/","title":{"rendered":"5 Of My Go-To Glute Strengthening Exercises"},"content":{"rendered":"\n<p class=\"has-text-align-left\">This week I\u2019m sharing 5 of my go-to glute strengthening exercises. All of these exercises require a fairly minimal amount of equipment.<\/p>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#1) Negative 1.5 Rep Hip Thrusts&nbsp;<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">\u2063This exercise strengthens the glutes and improves lumbo-pelvic stability.\u2063\u2063\u2063 Make sure you can do this exercise proficiently with just bodyweight before you add any resistance.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Negative 1.5 Rep Hip Thrusts\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/A3VRCbdxNpU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Set yourself up so your shoulder blade\/upper back area is positioned on a bench, chair, or other stable surface.\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>If you are using weight, hold the weight on your hips. \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Place your shins in a relatively vertical position.\u2063\u2063\u2063 \u2063 \u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine). \u2063\u2063\u2063 \u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Take 3-5 seconds and lower your hips to a range where you can maintain proper form. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Once you get to the bottom position, use your glutes to lift your hips halfway to the top position, back to the bottom position, and finally, back to the top position (all at normal speed).<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>This is one rep. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In the top position, your body should form a straight line from your shoulders to knees.\u2063\u2063 Hold for a count or more and really squeeze your glutes.\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, do not allow your lower back to hyperextend, ribcage to flare, or torso, spine, or hips to rotate. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Do not allow your knees to fall inside or outside of your feet. \u2063\u2063\u2063 \u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In terms of breathing, do what works and feels best for you.<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#2) Band Resisted Multidirectional Taps For Glutes From Partial Goblet Squat<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the glutes, quads, and hamstrings, and the muscles in the foot and lower leg. Adding the dumbbell resistance increases the need for lumbo-pelvic stability.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Band Resisted Multidirectional Taps For Glutes From Partial Goblet Squat\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/ZOzSX4GVLsw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Hold a weight in a goblet style position. For the duration of the exercise, keep the weight tight to your body. Pretend you are crushing something in your armpits. \u2063\u2063\u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Place a band just above your knees (or around your ankles).\u2063\u2063\u2063\u2063\u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Get into a partial squat stance. Maintain this position for the duration of the exercise.\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>On the planted side, form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. Pretend you are suctioning or screwing your foot to the floor. \u2063 \u2063 \u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Perform taps in multiple directions. Aside from this moving leg, the rest of your body should remain in a fixed position for the duration of the exercise.\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063\u2063For the duration of the exercise, do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hip to drop on one side. \u2063 \u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>On the planted side, do not allow your knee to fall inside or outside of your foot. \u2063\u2063\u2063 \u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your core braced (360 degree brace around your spine). <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In terms of breathing, do what works and feels best for you.<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/meghancallawayfitness.com\/pull-up-and-lower-body-package\/\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/AF641DBC-196F-4FFC-B544-76E4ADE00D6C-10.jpg?resize=563%2C493&#038;ssl=1\" alt=\"\" class=\"wp-image-6508\" width=\"563\" height=\"493\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/AF641DBC-196F-4FFC-B544-76E4ADE00D6C-10.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/AF641DBC-196F-4FFC-B544-76E4ADE00D6C-10.jpg?resize=300%2C263&amp;ssl=1 300w\" sizes=\"auto, (max-width: 563px) 100vw, 563px\" \/><\/a><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-left has-background\" style=\"background-color:#efefef;font-size:18px\">Get a package of&nbsp;<em>The Ultimate Pull-Up Program&nbsp;<\/em>and&nbsp;<em>The Ultimate Lower Body And Core Program<\/em> for $157.&nbsp;Both programs regularly cost $97 each, so you save $37.&nbsp;<\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><a href=\"https:\/\/meghancallawayfitness.com\/pull-up-and-lower-body-package\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>BUY NOW<\/strong><\/a><\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#3) Feet Elevated Glute\/Hamstring Marches<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise, which is SO much tougher than it looks, strengthens the glutes and hamstrings, and improves lumbo-pelvic stability.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Feet Elevated Glute\/Hamstring Marches\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/hjSMWS8PUmc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Lie on the floor, and elevate the back of your feet on a bench, chair, or other stable surface. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In the starting position, your knees should be bent to roughly 90 degrees. \u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063<\/li><li>Extend your hips by squeezing your glutes, NOT by arching your lower back and flaring your ribcage. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In the top position, your body should form a straight line from your shoulders to knees.\u2063\u2063 Maintain this position for the duration of the exercise.\u2063\u2063 \u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063While keeping your torso and hips in a fixed position, lift one foot and perform a march. Pause for a count and then lower your foot to the bottom position. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Repeat using the opposite side. \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Do a proper \u2018\u2019reset\u2019\u2019 before you perform the march on each side. Many people skip this key step. \u2063\u2063\u2063\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, aside from the moving leg your body should remain in a fixed position.\u2063 \u2063\u2063Do not allow your lower back to hyperextend, ribcage to flare, torso, spine, or hips to rotate, or hips to drop. \u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063For the duration of the exercise, squeeze your glute (on the planted side(s)), keep your core braced (360 degree brace around your spine). <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In terms of breathing, do what works and feels best for you. \u2063\u2063<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#4) Single Leg Band Resisted Isometric Deadlift (RDL) + Band Resisted Multidirectional Taps \u2063<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the posterior chain muscles, and the muscles in the lower leg and foot.\u2063 This exercise is significantly tougher than it looks.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Single Leg Band Resisted Isometric Deadlift (RDL) + Band Resisted Multidirectional Taps \u2063\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/ag3Y0ZALPuI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063Loop a small resistance band around your knees (or ankles), and rest a long resistance band under the mid to back portion of your foot, and hold the band in both hands.\u2063\u2063\u2063 There should be a significant amount of tension in this long band. \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>On the planted side, form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. Pretend you are suctioning or screwing your foot to the floor. \u2063 \u2063 \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Get into a RDL position by hinging\/pushing your hips backwards. Pretend a rope is pulling your hips backwards or that you are trying to press your hips back against a wall. \u2063Maintain this position for the duration of the exercise. \u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>While remaining in the hip hinge position, perform taps in multiple directions with your leg. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Aside from this moving leg, the rest of your body should remain in a fixed position for the duration of the exercise.\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>On the planted side, do not allow your knee to fall inside or outside of your foot. \u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, do not allow your lower back to hyperextend or round, ribcage to flare, or torso, spine, or hips to rotate. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your core braced (360 degree brace). <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In terms of breathing, do what works and feels best for you.<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#5) Feet Elevated Glute Bridges<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the glutes, and improves lumbo-pelvic stability. Make sure you can do this exercise proficiently with just bodyweight before you add any resistance.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Feet Elevated Glute Bridges\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/CCHfvbSEuxc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Lie on the floor, and elevate the back of your feet on a bench, chair, or other stable surface. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>If you are using weight, hold the weight on your hips. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In the starting position, your knees should be bent to roughly 90 degrees.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li> Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine). \u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Extend your hips by squeezing your glutes, NOT by arching your lower back and flaring your ribcage. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In the top position, your body should form a straight line from your shoulders to knees.\u2063\u2063 Hold for a count or more and really squeeze your glutes.\u2063\u2063\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, do not allow your lower back to hyperextend, ribcage to flare, torso, spine, or hips to rotate, or hips to drop. \u2063\u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Do not allow your knees to fall inside or outside of your feet. \u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In terms of breathing, do what works and feels best for you.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>This week I\u2019m sharing 5 of my go-to glute strengthening exercises. All of these exercises require a fairly minimal amount of equipment. #1) Negative 1.5 Rep Hip Thrusts&nbsp; \u2063This exercise strengthens the glutes and improves lumbo-pelvic stability.\u2063\u2063\u2063 Make sure you can do this exercise proficiently with just bodyweight before you add any resistance.&nbsp; Coaching Tips: Set yourself up so your shoulder blade\/upper back area is positioned on a bench, chair, or other stable surface.\u2063\u2063\u2063 If you are using weight, hold the weight on your hips. \u2063\u2063 Place your shins in a relatively vertical position.\u2063\u2063\u2063 \u2063 \u2063\u2063\u2063 Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine). \u2063\u2063\u2063 \u2063\u2063\u2063 \u2063 Take 3-5 seconds and lower your hips to a range where you can maintain proper form. Once you get to the bottom position, use your glutes to lift your hips halfway to the top position, back to the bottom position, and finally, back to the top position (all at normal speed). This is one rep. In the top position, your body should form a straight line from your shoulders to knees.\u2063\u2063 Hold for a count or more and really squeeze your glutes.\u2063\u2063\u2063 For the duration of the exercise, do not allow your lower back to hyperextend, ribcage to flare, or torso, spine, or hips to rotate. Do not allow your knees to fall inside or outside of your feet. \u2063\u2063\u2063 \u2063\u2063\u2063 In terms of breathing, do what works and feels best for you. #2) Band Resisted Multidirectional Taps For Glutes From Partial Goblet Squat This exercise strengthens the glutes, quads, and hamstrings, and the muscles in the foot and lower leg. Adding the dumbbell resistance increases the need for lumbo-pelvic stability. Coaching Tips: Hold a weight in a goblet style position. For the duration of the exercise, keep the weight tight to your body. Pretend you are crushing something in your armpits. \u2063\u2063\u2063\u2063\u2063\u2063 Place a band just above your knees (or around your ankles).\u2063\u2063\u2063\u2063\u2063 \u2063 Get into a partial squat stance. Maintain this position for the duration of the exercise.\u2063 On the planted side, form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. Pretend you are suctioning or screwing your foot to the floor. \u2063 \u2063 \u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063 \u2063\u2063 Perform taps in multiple directions. Aside from this moving leg, the rest of your body should remain in a fixed position for the duration of the exercise.\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063For the duration of the exercise, do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hip to drop on one side. \u2063 \u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063 On the planted side, do not allow your knee to fall inside or outside of your foot. \u2063\u2063\u2063 \u2063\u2063\u2063 For the duration of the exercise, keep your core braced (360 degree brace around your spine). In terms of breathing, do what works and feels best for you. Get a package of&nbsp;The Ultimate Pull-Up Program&nbsp;and&nbsp;The Ultimate Lower Body And Core Program for $157.&nbsp;Both programs regularly cost $97 each, so you save $37.&nbsp; BUY NOW #3) Feet Elevated Glute\/Hamstring Marches This exercise, which is SO much tougher than it looks, strengthens the glutes and hamstrings, and improves lumbo-pelvic stability. Coaching Tips: Lie on the floor, and elevate the back of your feet on a bench, chair, or other stable surface. In the starting position, your knees should be bent to roughly 90 degrees. \u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 Extend your hips by squeezing your glutes, NOT by arching your lower back and flaring your ribcage. In the top position, your body should form a straight line from your shoulders to knees.\u2063\u2063 Maintain this position for the duration of the exercise.\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063While keeping your torso and hips in a fixed position, lift one foot and perform a march. Pause for a count and then lower your foot to the bottom position. Repeat using the opposite side. \u2063\u2063 Do a proper \u2018\u2019reset\u2019\u2019 before you perform the march on each side. Many people skip this key step. \u2063\u2063\u2063\u2063 \u2063\u2063 For the duration of the exercise, aside from the moving leg your body should remain in a fixed position.\u2063 \u2063\u2063Do not allow your lower back to hyperextend, ribcage to flare, torso, spine, or hips to rotate, or hips to drop. \u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063 \u2063\u2063For the duration of the exercise, squeeze your glute (on the planted side(s)), keep your core braced (360 degree brace around your spine). In terms of breathing, do what works and feels best for you. \u2063\u2063 #4) Single Leg Band Resisted Isometric Deadlift (RDL) + Band Resisted Multidirectional Taps \u2063 This exercise strengthens the posterior chain muscles, and the muscles in the lower leg and foot.\u2063 This exercise is significantly tougher than it looks. Coaching Tips: \u2063\u2063Loop a small resistance band around your knees (or ankles), and rest a long resistance band under the mid to back portion of your foot, and hold the band in both hands.\u2063\u2063\u2063 There should be a significant amount of tension in this long band. \u2063\u2063 On the planted side, form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. Pretend you are suctioning or screwing your foot to the floor. \u2063 \u2063 \u2063\u2063 Get into a RDL position by hinging\/pushing your hips backwards. Pretend a rope is pulling your hips backwards or that you are trying to press your hips back against a wall. \u2063Maintain this position for the duration of the exercise. \u2063 \u2063 While remaining in the hip hinge position, perform taps in multiple directions with your leg. Aside from this moving leg, the rest of your body should remain in a fixed position for the duration of the exercise.\u2063 \u2063 On the planted side, do not allow your knee to fall inside or outside of your foot. \u2063 \u2063 For the duration of the exercise, do not allow your lower back to hyperextend or round, ribcage to flare, or torso, spine, or hips to rotate. For the duration of the exercise, keep your core braced (360 degree brace). In terms of breathing, do what works and feels best for you. #5) Feet Elevated Glute Bridges This exercise strengthens the glutes, and improves lumbo-pelvic stability. Make sure you can do this exercise proficiently with just bodyweight before you add any resistance. Coaching Tips: Lie on the floor, and elevate the back of your feet on a bench, chair, or other stable surface. If you are using weight, hold the weight on your hips. In the starting position, your knees should be bent to roughly 90 degrees. Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine). \u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063 Extend your hips by squeezing your glutes, NOT by arching your lower back and flaring your ribcage. In the top position, your body should form a straight line from your shoulders to knees.\u2063\u2063 Hold for a count or more and really squeeze your glutes.\u2063\u2063\u2063 \u2063\u2063 For the duration of the exercise, do not allow your lower back to hyperextend, ribcage to flare, torso, spine, or hips to rotate, or hips to drop. \u2063\u2063\u2063\u2063\u2063 Do not allow your knees to fall inside or outside of your feet. \u2063\u2063\u2063 In terms of breathing, do what works and feels best for you.<\/p>\n","protected":false},"author":1,"featured_media":5459,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[95,18,1,435,34,33,20,26,592,753],"tags":[500,464,446,177,178,407,784,452,451,482,349,348,481,68,697,696,483,67,487,480,65,347,413,72,374,384,489,488,704,77,141,361,383,140,581,583,582,580,66,716,479,668,688,667,571,281,619,97,622,96,405,404,761,625,443,754,536,698,445,73,456,454,455],"class_list":["post-5453","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-band-exercises","category-bodyweight-workouts","category-fitness","category-foot-strengthening","category-glute-exercises","category-hamstring-exercises","category-hinging-movement","category-lower-body-exercises","category-minimal-equipment","category-running-exercises","tag-athlete-training","tag-athlete-workouts","tag-balance-training-for-runners","tag-band-exercises","tag-band-training","tag-band-workouts","tag-base-blocks","tag-butt-building-exercises","tag-butt-building-workouts","tag-butt-exercise","tag-butt-sculpting","tag-butt-toning","tag-butt-workout","tag-female-glute-training","tag-glute-bridge","tag-glute-bridges","tag-glute-building","tag-glute-building-exercises","tag-glute-building-workouts","tag-glute-exercise","tag-glute-exercises","tag-glute-training","tag-glute-training-for-females","tag-glute-training-for-men","tag-glute-training-for-women","tag-glute-workout","tag-glute-workouts-for-men","tag-glute-workouts-for-women","tag-goblet-squats","tag-hamstring-exercises","tag-hamstring-strengthening","tag-hamstring-training","tag-hip-hinges","tag-hip-hinging","tag-hip-thrust","tag-hip-thruster","tag-hip-thrusters","tag-hip-thrusting","tag-hip-thrusts","tag-home-training","tag-home-workout","tag-home-workout-for-men","tag-home-workout-program","tag-home-workouts","tag-prehab-for-runners","tag-quad-exercises","tag-quadriceps-exercise","tag-resistance-band-exercise","tag-resistance-band-exercises","tag-resistance-band-workout","tag-resistance-band-workout-for-men","tag-resistance-band-workout-for-women","tag-runner-workout","tag-running-exercises","tag-running-training","tag-running-workout","tag-running-workouts","tag-single-leg-glute-bridge","tag-strength-training-for-runners","tag-strong-glutes","tag-top-butt-exercises","tag-top-butt-workouts","tag-top-glute-exercises","main-post"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>5 Of My Go-To Glute Strengthening Exercises - Meghan Callaway<\/title>\n<meta name=\"description\" content=\"This week I\u2019m sharing 5 of my go-to glute strengthening exercises. 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