The largest and most powerful muscle group in your body is the glutes, known formally as the gluteus maximus. It contracts to move the hips in every direction you can think of. Spending too long on the sofa can not only turn you into a couch potato, it can leave your glutes untrained and you with a backside flatter than a pancake.

Fret not; here at Fitness Training Solutions, we’ve put together our top 3 exercises for shaping the glutes…

Step Up

Start by placing on foot on a box or step, making sure your weight is in the centre of your foot. Push the hips back and then stand up straight, squeezing the glute muscle of your supporting leg. You should hold this whilst ensuring that the hips and shoulder are square. To complete the movement, push the hips back again and slowly lower the foot to the floor. Add dumbbells once this is perfected.

Barbell Squat

Known as a quad exercise, this weight manoeuvre can also help build your glutes. Begin by holding a barbell across the back with an overhand grip, making sure to keep your head up and chest back. After that, push the hips back, bending the knees and slowly lower the body until your thighs are parallel to the floor. Make sure the knees do not collapse inwards. Push to starting position and repeat.

Kettlebell Swing

Holding a kettlebell with both hands at your chosen weight at arm’s length in front of your body, bend at the hips and rock back and forth slowly. After this, hike the kettlebell between the legs and squeeze the glutes, swinging the weight to shoulder height. Repeat for desired reps.

Clients sometimes request specific workouts to target certain muscle groups, many of which can be completed in a gym. Do you know which machines target which muscle? Enrol on one of our Gym Instructor Courses and find out!