Rapidly build your body's largest muscles with this quick workout for optimal results in minimal time invested
In a workout designed to target the glutes, British fitness and strength coach Harriet Harper presents a four-move routine that promises to strengthen these large muscles responsible for pelvis stability and various movements such as walking, running, and jumping.
The workout begins with Banded Lateral Kicks, a move that engages the glutes and can be performed at home or in the gym using a resistance band. To execute this move, stand with a wall on your left hand side, loop the resistance band around your shins or just above the knee, place your hand on the wall for support, brace your core, and balance on your left leg. Raise your right leg to the side, using your glutes to initiate the movement, pause for a second at the widest part of the kick, lower your leg, and repeat.
The second move in the routine is the Single-leg Dumbbell Hip Thrust. This exercise is performed with a dumbbell and is done with three sets and eight to ten repetitions for each leg. Harper advises choosing a dumbbell weight that challenges the user during the Single-leg Dumbbell Hip Thrust. To perform this move, lie on your back with one leg bent and the other extended, holding the dumbbell across your hips. Push through your heel to lift your hips off the floor, squeezing your glutes at the top, before lowering back down.
The third move is the Dumbbell Romanian dead lift (RDL). This hip hinge movement focuses on the glute muscles, with sets of 2 and reps of 6-10. To perform the RDL, maintain a neutral spine and hinge at the hips, pushing your butt back and lowering the dumbbells to just below the knee. Harper advises engaging the core during this move and imagining squeezing oranges underneath the armpits to recruit the lats (back muscles).
The final move in the routine is the Bulgarian split squat. In this unilateral exercise, the user stands in front of a bench or chair, takes a step forward, and places their right foot behind on the raised surface, standing on their left foot. The user keeps their left shin vertical, bends their knees, and pushes their butt back to lower their body, squatting over their left leg. If needed, Harper advises holding onto something to stabilize oneself during this move.
Strengthening the glutes can help avoid falls and reduce the risk of injuries. This workout, designed by Harriet Harper, the founder of the HHF method app, promises to provide a comprehensive approach to targeting and strengthening these essential muscles.
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