Glutes
Your glutes drive every step, pedal stroke and climb, and a day of sitting gives them nothing to do. They get strong when you make them work, on two legs and then on one. Here is every movement we teach for them.
Why it works: Why you fold on the last hill
Short on time? Start with these three
- PigeonLong holdFront shin angled across the mat, back leg long, a blanket under the front hip if it hangs. A deep outer-hip and glute stretch that keeps the knee out of it.
- BridgeStrengthOn your back, knees bent, heels close to your hips. Drive through your heels to lift your hips into a line from knees to shoulders. Your glutes do the lifting.
- Warrior IIIBalanceStand on one leg and tip forward as the other leg lifts, until body and leg make one line, hips level. The standing hamstring and glute work hard.
Long holds
Stay still in the shape for minutes and let the muscles settle.
Strength
Hold or lift your own weight.
- BridgeOn your back, knees bent, heels close to your hips. Drive through your heels to lift your hips into a line from knees to shoulders. Your glutes do the lifting.
- Bridge and TurnOn your back, drive through one heel to lift your hips and turn them over the opposite shoulder. Lower under control and go again. One glute does the work.
- ChairStand, bend your knees and sit your hips back as if onto a seat, arms reaching up. Your thighs and glutes hold you there, with your weight in your heels.
- Goblet SquatHold a kettlebell by the horns against your chest and sit down between your knees, chest tall and heels flat. Your quads and glutes do the work.
- LocustLie face down and lift your chest, arms and legs off the floor together, reaching long. Your glutes, hamstrings and the muscles along your spine all work.
- Revolved LungeFrom a lunge, palms together at your chest, turn toward the front leg and hook the opposite elbow outside the knee. Turns the mid-back, opens the back hip.
- Single-Leg BridgeOn your back, lift your hips, then float one foot off the floor and set it down, then the other, without the hips dropping. Works your glutes and hamstrings.
- Warrior IIFeet wide, front knee bent over the ankle, chest to the side, arms long. Your outer hip keeps the knee from caving in while the back inner thigh stretches.
Balance
Stay steady on a narrow base while you move.
- Bird DogOn hands and knees, reach one arm forward and the opposite leg back until both are level with your back, hips facing the floor. Your trunk holds still.
- Warrior IIIStand on one leg and tip forward as the other leg lifts, until body and leg make one line, hips level. The standing hamstring and glute work hard.