Updated at 07.30
STRONG GLUTES ARE extremely important when it comes to running, jumping, accelerating and decelerating so as regards sports performance it’s fair to say they’re a muscle group in demand.
Not only that but from an injury prevention standpoint, specifically targeting the glutes should be no less a priority.
So as well as enhancing your performance, prevent potential hip, knee, back and hamstring injuries by doing these at least twice a week.
Exercise #1 Single-leg squats
Squats are the king of lower-body exercises because they work pretty much every muscle in your legs while strengthening your core, hips, and lower back. Squatting until you’re below parallel puts emphasis on your glutes and hamstrings so really concentrate on getting as low as you can to the floor.
When squatting, be sure to maintain proper form: Keep your legs shoulder-width apart and your toes pointed slightly out. Use a lighter bar before advancing and perform 4 sets of 5 reps.
Exercise #2 Leg lifts
This is a very simple one and can be done without the use of any equipment so there’s no excuse. Start by lying on your stomach with your hands placed under your chin and your feet should fully extended behind.
Now, one at a time, raise each leg as high as you can while keeping your hip pressed into the floor. It’s important not to ‘swivel’ as you attempt to raise your feet. It’s imperative you really squeeze your glute (s) and keep your leg (s) straight. Remember, all the tension is on the glute here.
Exercise # 3 Donkey ickbacks
These are a must for anyone looking to tone and strengthen the glutes. Again, like the above, they can be done anywhere. Position yourself on all fours, your back straight. Now raise your left leg behind and bring your shin perpendicular to the floor, the soles of your feet parallel with the floor.
Now you really need to focus on lifting your knee up as high as possible but remembering not to ‘swing’. Hold for a second at the highest point, squeezing your glutes and bring back down again to the floor. Switch legs.
Relax your neck during this exercise.
To make it harder, instead of bringing your legs back down to starting position, ‘pump’ them (individually) when they’re in that tabletop position, ie kick them up towards the ceiling, keeping a 90 degree bend in the knee. 10 times either side.
And to make it harder again, incorporate a full leg extension when they’re in that tabletop stance. Kick back to the side, bring back to tabletop and return to starting position.
Your glutes will be screaming for mercy after this one! Do 20 seconds on, 20 seconds off for each variation.