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When the gluteal muscles are trained, we not only gain points in appearance but also in uprightness and balance. The physical education teacher, Eleftheria Anagnostopoulou, suggests a buttock strengthening program that will sculpt them
*The physical education teacher writes, Eleftheria Anagnostopoulos
The gluteal muscles (gluteus major, medius and minor) in addition to the aesthetic factor, help to improve body posture and walking.
Benefits of strong glutes
- Improvement of upright posture
- Avoid back pain
- Gait optimization
- Improve balance
- Pelvic stabilization
- Vibration damping
- Prevention of injuries to the hips, waist and pelvis
- Confidence boost
We will see below six exercises that will transform your buttocks. You will only need 2 dumbbells.
RELEVANT ARTICLES
1. Deep seats
- Feet at the opening of the pelvis
- Toes/knees should have a very slight outward bend
- Controlled download
- Exhalation on the rise
- Straight back
- Elbows relatively open to keep the chest stretched
- Neck in trunk extension
2. Bulgarian Split Squat
- When going down, have a slight inclination of the trunk downwards
- Straight back/ lording feeling on descent
- Shoulders back and down
- Exhalation on the rise
- A little more weight on the front leg
- Controlled download
- Neck in trunk extension
3. Sumo squat
- Legs slightly longer than the shoulders
- Hips in external rotation
- Controlled download
- Chest in front
- Fingers slightly out
- Neck in trunk extension
4. Monopod Deadlifts
- Dumbbells too close to supporting leg
- Straight back
- Controlled download
- Neck in trunk extension
If you find it difficult to perform this exercise, do exactly the same without lifting the other leg.
5. Single Leg Hip Thrusts
- I make sure my back is in one piece
- Heel weight
- Swing leg almost fixed
- Controlled download
- Neck in trunk extension
6. Side lunges
- I make sure the bending leg has a slight outward turn
- The other leg is fully extended
- Slight inclination of the torso forward
- Exhalation on the rise
- Straight back
- Neck in trunk extension
My name is Eleftheria Anagnostopoulou and I am a Professor of Physical Education and Sports with a specialty in Equestrian and Health and Greek Traditional Dance (SEFAA ATHENS).
I am a student of the Master’s program entitled “Molecular and Applied Physiology of Exercise” at the Medical School of Athens.
Professional fields: Aqua Aerobics, Aqua Pilates instructor, Lifeguard, Functional – Cross Training Coach, Pilates instructor, Therapeutic Exercise, Preparation for Military Schools
In my free time I love running, swimming, martial arts, padel and ping pong.
Instagram: e_project_fitness