If you want to build glute strength but aren’t a fan of squats, we’ve got good news. You just need these three knee-friendly exercises to see results, according to mobility expert and personal trainer Sasha Barr from The Project PT.
“Strong glutes are fundamental for maintaining balance and stability,” says Barr. “When the glutes are strong they can effectively stabilize the pelvis during walking, running and jumping, reducing the risk of falls and improving overall coordination.”
Barr has created a three-move knee-friendly circuit for Fit&Well that you can do at home or the gym. Watch the video below to see demonstrations of the exercises then give it a go for yourself.
Sasha Barr is a personal trainer and mobility coach at The Project PT. He has more than 10 years’ experience, and has a special interest in rehabilitation strength and conditioning.
The workout
Perform the three exercises for between 8-15 reps, taking 30 seconds to rest between sets. Barr recommends doing three rounds, but you can adjust this to suit your fitness levels. You can also ditch the resistance if you want an easier session.
1. Glute bridges
(Image credit: Getty Images)
Reps: 10-12 Sets: 3 Rest: 30 secs
How to do a glute bridge
- Lie on your back with knees bent and feet flat on the ground.
- Lift your hips off the ground by pressing through your heels, forming a straight line from knees to shoulders.
- Pause at the top then slowly lower your hips back to the starting position.
2. Step-ups
(Image credit: Getty Images)
Reps: 8-10 Sets: 3 Rest: 30 secs
How to do a step-up
- Place one foot on an elevated stable surface, like a sturdy stool or step.
- Drive your elevated foot into the surface to raise yourself up. Keep your hips level while the back leg raises off the ground.
- Bring your feet together on the elevated surface. Under control bring your leg back to the start. If you want to make this move more challenging, hold a weight in one hand while you do…
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