Tig Hodson and Sam Prynn know better than most what works in women’s education. You are the co-founder of StrongHer, a fitness community that initially revolves around strength training for women. Today it’s a women-only exercise room in east London, as well as a digital gym that offers programs, virtual classes and on-demand workouts. With this face-to-face experience of working with women of all levels and sizes, who better to choose the glutes that really do the job? And thanks to the time we live in, they can all be performed at home – all you need is one mini-loop resistance band for one pull. Here’s Prynn with the details.
Strongher’s best gluteus exercises for women
All one-legged work ladies! Choose the level of the level according to your level and take the level higher as you get more advanced. If it’s too hard, decrease it. Keep one foot on the step and pass through the heel of your front leg. Make sure that your knee goes out and does not hit you. Essentially, having an activated butt prevents the knee from kicking in. So always keep this in mind with any gluteal exercise. Try not to start from your back foot. Really focus on using your foot on the step to push yourself up.
Bulgarian split squat
Made by the devil himself. Most people hate this exercise, but we’re sorry – you have to do the things you hate too! Get into a lunge position but raise your back foot onto a bench, sofa, or stack of books. Lean your torso forward slightly and let your back knee fall to the floor. (GET LOW, LADIES!) Remember to bring your front knee outward as you push your front heel back into your standing lunge position. Make sure you are holding the weight in your back leg and not pushing too far forward on your front leg.
Banded hip thrust
You can do this without a band, but using one will remind you to maintain tension by pushing your knees outward so that you end up using your bum more than your hamstrings. Pop a resistance band right above your knees. Then, rest the top of your back against a bench, bed, or sofa and carry some weight above or on your hips. Keeping your knees pressed against the ligament, drive through your heels into a table position with your pelvis tucked underneath. Then, let your bum fall back to the floor, being careful not to collapse your knees.