2-Minute Workout For Strong And Powerful Glutes

As a fitness expert, I am often asked about gluteal development. The conversations about this muscle group are as common as those about the biceps and triceps, in my experience.

 

The questions about glutes come from both female and male athletes, as well as general fitness enthusiasts. All of whom truly want to increase their speed, power, and strength. The proper development of glutes can allow individuals to not only run, jump, and swim faster, but can also increase their explosive power during sporting activities.

"These muscles, when properly developed, also give you the advantage of squatting with more weight or doing better lunges with or without weights."

The exercises for gluteal development must be executed with a specific strategy, focus and intention, which will benefit everyone.

The 2-Minute Powerful Glutes Workout

Squats and lunges can assist in gluteal and thigh development, but there are other exercises I have found to be even more effective and safer for many of my blog family. It is important to note that glute development is not simply about the aesthetics, but also, and more importantly, about improved athletic performance.

Donkey Kick

The basic donkey kick has two variants. The first involves a starting point of being down on the mat on your hands and knees. I suggest using a thick mat or cushions to protect your knees during these exercises.

For the first type of donkey kick, keep your leg straight and extend your hip. As you raise your leg behind you, bring it up higher than your spine. Concentrate on lifting the leg with the hip in extension and not simply swinging the leg, which is ineffective. Relax your neck during this exercise also.

 

The second variation has the same starting point on all fours, but it involves bending (flexing) your knee. After flexing the knee, lift the leg and extend the hip behind you.

 

I recommend 2 to 3 sets of 10-15 repetitions of these exercises, with or without weights.

Elbow to Knee

This exercise has the same starting position, but you must counterbalance on one side while lifting and flexing the knee and bringing the elbow to the knee. This is well demonstrated in the video.

Side Straight Arm Hip Abductions

The fourth exercise involves keeping the arm and leg straight at your side while simply abducting your hip. It is important to stay stable and do not tilt onto the counterbalanced side. This is a somewhat advanced exercise and can be very effective when executed properly.

Summary

Powerful glutes can assist any athlete or exercise enthusiast in attaining a higher level of sustainable strength and accelerated explosiveness in their sport of choice. The workout and exercises in this blog will assist you on your fitness journey, as you remain consistent and committed.