4 Glute Exercises that also Mobilize Hips and Strengthen Your Core

By focusing on mobility training, we can retrain our bodies to reduce pain and become stronger.
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Core work is not just about lying down and performing sit-ups. It is purposely engaging the core in any exercise being performed, no matter if it is lower body, upper body or abs focused.  The core is the control center of our body, making it a crucial component of our day-to-day movement.

Mobility is our foundation. It’s our range of motion and joint health. By focusing on mobility training, we can retrain our bodies to reduce pain and become stronger.

Slowing down your core exercises and actively focusing on these compound movements will strengthen your core faster than performing regular sit-ups because you are working the desired muscle group while strengthening the muscles in the supporting area.

4 Glute Exercises:  Perform 10 reps of each exercise for a total of three rounds.


Glute Bridges
Lie on your back with knees bent and feet flat on the floor hip distance apart. Press low back into the ground and engage the abdominal muscles.  Now, lift the hips up while squeezing the glutes and hamstrings. Slowly lower the hips to hover over the floor while still actively engaging the core.

Single Leg Glute Bridge
The same set up as Glute Bridge, but this time lift your right leg to the sky and work the left leg in your glute bridge. By adding unilateral exercises into your workouts we can create balance by using both sides equally rather than overcompensating on our more dominant leg.

Extended Donkey Kickbacks
Starting position on all fours, knees hip-width apart, hands under your shoulders, neck and spine neutral (optional to drop forearm of opposite arm of moving leg to the ground for more support).  Engaging your core, the right knee starts bent, using the glute to push the heel up toward the ceiling for an extended donkey kick back. Return to the starting position. – 10 reps on each leg for a total of 20.


Hip Rotation Step Up Squat Jumps
Start in a kneeling position, right knee lifts out to the side, rotating the hips by guiding the right knee forward, stepping the right foot to a lunge position. Step the left leg up to a squat position, performing an optional squat jump. Return to the kneeling position by setting the left knee down on the ground and reversing the right hip rotation by guiding the right knee up and out to the right, and setting the right knee back down to the ground. Repeat the same movement with the left leg. Five reps on each leg for a total of 10.


Video produced by Anna Kestler.

Screenshot 2023 01 14 At 103742 AmI am Anna Kestler, born and raised in Pittsburgh, where I co-own a fitness studio, Sweat PGH.  I am a fully certified personal trainer and fitness nutrition specialist. My love for fitness started at a young age with basketball and continued into the collegiate level at The College of William & Mary. I love the way fitness can not only transform the body and mind, but how we can use it to break through boundaries and realign to heal ourselves naturally.

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Categories: BeWell