Did you know that muscles can be divided into 2 categories such as: glory muscles and real muscles. Let’s take some examples: biceps? Glory muscles. Quads? Real muscles. Pecs? Glory muscles. Your entire core? Real muscles. Even though, glory muscles get the attention, the ones which do all the work are real muscles. But what do you think it happens when you sit in a chair at work all day, then go to gym and work on your glory muscles while ignoring anything that doesn’t immediately show up once you throw on a tank top or go shirtless at the beach? You concentrate on overdeveloping some muscles (and a lot of the time, very useless ones), create imbalances in your body, and become the man who can bicep curl 50s but can’t do 10 lunges without tipping over or hurting yourself. Well, forget about this scenario and let us help you with some advice to make sure you don’t become that guy by giving you five exercises to strengthen the weakest muscle in your body, your glutes, courtesy of Paisley Meekin (BA in Nutrition, CPT), owner, lead trainer, and cycling instructor at Honest Training.
1. Straight Leg Single Leg Deadlift
Stand on one leg with the opposite leg raised off the ground. Using your hip as a hinge, bring your trunk parallel to the floor to make a 90 degree angle. Make sure your spine stays straight, avoiding the hunchback, and that your standing leg is straight with a very slight bend in the knee. As you do the move, think about driving your hips back as you bend over, then forward as you return to the starting position. Also, remember to squeeze your glutes. This exercise is effective because it isolates the posterior chain (glutes, hamstrings, lower back), an area where most people are quite weak, Meekin says. To add intensity to the move and incorporate core and balance components, hold the weight in the hand opposite the leg on the ground.