Lower Body Workout

Glute Circuits

Strong gluteal muscles are important for the overall function of the lower body.  The three muscles that comprise the glutes are the gluteus maximus, gluteus medius and the gluteus minimus.  

The gluteus maximus is the largest of the three and its function is to extend and laterally rotate the hips.  The gluteus medius is located under the gluteus maximus and its function is to abduct the leg away from the mid line.  The gluteus minimus is the smallest of the gluteal muscles and is located under the gluteus medius; its function is to abduct the leg away from the mid line and stabilize the pelvis.

The glutes help stabilize the pelvis during walking and running and help with hip extension and forward propulsion.  If the glutes are not strong, the entire lower-body alignment may fall out of balance. This will cause the hamstrings and quadriceps to be overused and could cause injury such as runners knee and iliotibial band syndrome. Pain in the lower back can also be a cause of weak gluteal muscles.

Here are two exercise circuits with the appropriate amount of reps. The only equipment needed is a set of dumbbells (which are optional) and a step or bench.

Glute Circuit 1:

Hip Bridge-

3 cycles with 20 reps.

Dumbbell Racked Lunge-

3 cycles with 12 reps on each side

Squat and Leg Lift-

3 cycles of 12 reps on each leg

1 right-leg lift + 1 left-leg lift= 1 rep

Glute Circuit 2:

Dumbbell Wide Squat-

3 cycles with 12 reps

Sep Up-

3 cycles with 12 reps on each side

Dumbbells can be by your side

Dumbbell Alternating Side Lunge-

3 cycles of 12 reps, 1 right + 1 left = 1 rep