Oh, the glutes. They’re the steering wheel for our posture and the key to moving strong. Let’s keep things simple and effective. By adding a functional twist to glute exercises, you can put a fresh spin on classics that work in multiple planes and boost balance, coordination, and muscle awareness. These exercises highlight a holistic approach, making every part count. Consider the option of completing one set on the left side first for all the exercises, then switch to the right.

PALLOF PLANE LUNGES
3 sets x 10 reps each side, 30 second rest between sets

Equipment: Flat surface and tubing/cable machine if available, elevate your non-working leg.

1. Step into a side lunge, arms pulled in the opposite direction by tubing.
2. Pull tubing handles to chest height and hold as feet come to hip distance apart.
3. Push the tubing handles in front of you while bracing with your core muscles, then step alternate legs back in reverse lunge. Place your weight on the midpoint of foot to connect pelvic floor.

This exercise engages various body areas, including glutes, core, and adductors, promoting integration. It encourages the body to function cohesively and emphasizes breath awareness. Adaptations include slowing down the movement, using one arm, closing the eyes for heightened focus or placing outer hip against a wall for added stability.

TUBING CURTSEY LUNGES
3 sets x 10 reps each side, 30 second rest in between

Equipment: Flat surface and tubing for overhead hold

1. Stand with tubing held in hands above head.
2. Bring right foot behind left ankle, sink down in a curtsey, arms above head.
3. Bring leg back to stand, repeat other side.

This movement focuses on balance, core bracing, and glute activation. It challenges stability and adapts to uneven surfaces, supporting hip strength and integrity. Adaptations include having a stability ball behind your back or tilting the tubing to one side to activate obliques when going side to side.

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