Do you know that having strong glutes is necessary for lower body strength? They are the key muscle groups that help you maintain ideal pelvic posture while walking and running. It also protects your lower back from injuries and even saves you from knee damage.
One of the most neglected muscle groups in fitness routines is the glutes. Glutes or gluteal muscles are a group of muscles that occupy your gluteal region aka buttocks.
They are three in numbers, gluteus maximus, gluteus medius and gluteus minimus. The middle glute muscle known as gluteus maximus is the largest among them. The side glute is made up of gluteus medius and gluteus minimus.. Now here are the five side glute exercises that will work your glute muscles.
What Are The 5 Exercises That Work The Side Glutes?
Are you someone who wants to give proper training to your glutes but doesn’t have time to hit the gym? Here are five exercises that work the side glutes and these can be done in the comfort of your home. Check out the list of side glute exercises here.
1. Banded Squat
You need a resistance band for doing this exercise at home. Place the band above your knees and lower your hips. Now bend your knees and be in a squat position. Stay in this position for a few seconds and get back to your original position. Repeat this for 8-12 times.
2. Glute Bridge
First, Lie down on your back on the floor or a mat. Now put your feet hip-width apart and push your hips higher to the surface. Press your heels at the same time to maintain stability. After that, lower your hips slowly while exhaling. Repeat this exercise a few times.
3. Side Lunge
Stand with your feet hip-width apart and with your left leg to one side take a wide step. At the same time bend your left knee and step outwards. Now keep your hip back at this time. Return to the original position by pushing off from your left foot. Repeat with your right leg.
4. Side Plank Leg Lift
To do this exercise, you need to lie on your side and place your weight on your bottom elbow and side of the foot. Now slowly lift your hips in the air and make sure to form a straight line from ankles to shoulder. After this slowly raise your top leg without bending the knees and keeping your torso stable. Now come back to the starting position and repeat the whole process.
5. Clamshell
Similar to the Side Plank leg lift, you need to lie down on your side for this. Use a pillow or your hand for head support. Place your hips and knees on top of each other and bend your knees towards your chest. Place your feet together and lift your top knee to the ceiling. Do not rotate your lower back and maintain this position. Repeat a few times.
Why Are Side Glutes Important?
Having a strong booty not only gives you a model-like figure but also helps with many other things. As these muscles are known as hip extenders and lateral abductors, it is important to train them as much as you train other muscles. Training your side glutes regularly is crucial for many aspects of your health and overall fitness. Some of the benefits by doing so include:
- Maintains your posture
- Prevents back pain
- Reduces knee damage
- Supports exercise performance.
Can I Train My Glutes Every Day?
You don’t need to train glutes almost every day. Some people think that working up on glutes every single day brings better results. No, it doesn’t and it can be counterproductive as well.
If you train the same muscle consistently it can lead to overtraining and muscle damage over time. To prevent this, train your glutes 2-4 times a week.
Do Glutes Grow Naturally?
If you are taking a targeted approach to glute training, it can grow naturally. Usually, they are not considered as a difficult muscle to grow. Follow a regular workout routine focusing on glutes and you will see results in no time. But also allow yourself enough time to rest, as rest is needed for muscle recovery and growth.
Also Read:- 8 Best Pull Exercises For A Pull Day: Ultimate Pull Day Guide!
Conclusion
Training side glutes is as important as training any other muscle group in the body. Even though most people are occupied with training the gluteus maximus, the main glute muscle in the region, it is necessary to train the side glutes as well. These are some of the muscle groups that help to stabilize your hips and pelvis.
Training your side glutes regularly can also enhance your core strength and improve your athletic performance. So the next time you start your workout at home or hit the gym, don’t forget to train your booty muscles!
