What exercise will help me lift my glutes?

According to recent research conducted at the University of North Carolina, Chapel Hill, one of the most effective exercises for activating the butt muscles is the single-leg deadlift.  Performing this move should definitely help lift your glutes.  Follow the technique described below to do it.  Stand with your feet pointed straight ahead and hip-width apart.  Next, stand tall by lifting your chest and place your hands on your hips.  Draw-in the belly button to tighten the abs, squeeze your butt muscles, and balance on one leg while keeping a slight bend in the knee (approximately 5 degrees).  Keeping your lifted foot right beside your stance foot without touching, bend forward at the waist and reach your opposite hand toward the stance foot. Hold at the bottom for two seconds before pushing through heel to return to the starting position.  Perform 8-12 repetitions and then switch legs.

Single leg dead lifts, split squats, lunges, brides and single leg squats are all excellent exercises for the glutes if they're not sleepy and firing correctly. 

In general our activities of daily life force us to use most of the muscles on the front side of our bodies. Sitting, driving, cooking, surfing the computer and walking are all big culprits. This makes muscles like our chest, shoulders and hip flexor group (front of the thighs) tight leaving the muscles on the back side of our bodies like the upper middle back muscles (middle trapezius, rhomboids and rotator cuff group) and gluteals weak and lazy.

A great exercise that helps wake up the gluteals is a backward lunge with a reach across to the outside of the front foot. The reaching movement across the body stretches out the team member that's on the opposite side of the body of the sleepy glute so it can wake it up and begin to contract (fire) properly.

In order to lift up the glutes and keep them from sagging you need to wake them up first and get them to smell the coffee.

Below is a link to a quick video demonstration.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.