5 Moves for the Glutes
Below is a sampling of exercises to help wake up the glutes and get them firing as part of the flip side team. These can be done with clients one-on-one or in a group setting, depending on a client’s needs. SMR Quadriceps
Lie on stomach with a foam roller placed under the front of the thigh. Support the upper body by resting on forearms. Slowly roll the front of the thigh, applying pressure on tender spots for about 30 seconds. Switch sides. Kneeling Hip Flexor Stretch
Kneel on the back leg, bend the front leg 90°. Contract glutes and shift body forward. Raise the arm that is on the same side as the knee on the ground, stretching to the opposite side until a stretch is felt in the front of the pelvis. Rotate backward and hold for 30 seconds. Switch sides. Floor Bridge
Lie on back with knees bent and feet flat on the ground, shoulder-width apart. Draw in navel and contract glutes. Slowly push through the heels to lift hips off the floor until knees, hips and shoulders are in-line. Hold for a few seconds and then slowly lower hips back down to floor. Complete two sets of 12 reps. Lateral Tube Walking
Stand with feet placed hip-width apart, knees slightly bent, tubing around the ankles. Keeping feet pointing straight ahead, take 10 to 12 small steps to one side, then return back to start with the opposite side leading. Repeat twice. Ball Wall Squat
Stand with feet pointed straight ahead, shoulder-width apart, low back on a stability ball placed against a wall. Keep feet under or slightly in front of knees and slowly squat, bending the knees and keeping feet straight. When thighs near parallel to the ground, contract glutes and press through the heels to return to the starting position. Complete two sets of 12 reps.