By Jason and Sophie DeHenzel
The glutes are really important for overall strength and conditioning. They control what happens at the knee and help with low-back function. Strong glutes help with overall sports performance and everyday strength. Here are our top four exercises to help you strengthen those muscles:
Hip Bridges: Lie on your back, bend your knees and push your feet into the floor. Raise your hips up so they’re in line with your knees. Squeeze your butt at the top.
Deadlifts: You can use a barbell or dumbbells for these. Walk up to the bar or the dumbbells, keeping your chest up and your back flat. Pick the weight up and squeeze your glutes at the top by pulling your hips forward.
Squats: You can use a barbell or a dumbbell for these, too. Bend at your knees and hip at the same time and squat down until your hips are just below your knees. Power back up to the top and begin again.
Band walks: Put a mini-band around your knees and walk sideways, making sure not to bend at the knees too much. Take 20 or so steps in each direction.
Jason DeHenzel has trained some of New York’s most prestigious clients, including high-profile lawyers, advertising executives, movie producers and musicians. Sophie DeHenzel is a Pn1-certified nutritionist and former downhill ski racer. The pair founded DeHenzel Training Systems, a 2015 Home-Based Business of the Year from the Loudoun County Chamber of Commerce. DeHenzel Training Systems develops customized fitness plans for clients of different abilities, experience and commitment. Find out more at dtsnova.com.
