Equipment-Free Glute Workout 
Monday, December 10, 2018
LifeTime WeightLoss in Exercise, Glutes, glute workout, posterior chain, workout

Whether you’re an athlete, exercise enthusiast or looking to get back into shape, it’s important to focus on some of the key muscles that make up your posterior chain. Comprised of your lower back, glutes, hamstrings and calves, your posterior chain can be categorized as the powerhouse that helps make your body move.

You’ll quickly discover that your gluteus muscles make up a significant portion of your posterior chain and for this reason it deserves our undivided attention when working out. Broken into three different categories, your Glutes include muscles known as the Maximus, Medius and Minimus. While each muscle has a distinct role, they all work together to accomplish a lot when it comes to body movement.

When examining the strength of your glutes, it can be easy to measure your progress based on your pant size or the reflection you see in the mirror. While it can be tempting to get caught up in the aesthetics, it’s important to recognize that having strong glutes has many benefits and can help improve hip functionality, prevent injuries, support fat loss and enhance overall athletic performance.

Due to the size and interconnectedness of your glutes, strengthening this group of muscles aids in stabilizing your pelvis and hip joints and can help minimize the amount of pressure placed on your knees ankles, and lower back. What’s more, by working your glutes, you’re simultaneously engaging your core and inevitabilty sneaking in an ab workout.

When considering the energy output that is required when building your glute muscles, you’ll be delighted to know that you’re also helping boost your resting metabolism – so your body will end up burning more calories.

When it comes to athletic performance, strong glutes are pinnacle for acceleration, changing directions, explosive jumping and deceleration. While different athletes must train to the demands of their sport, you’ll find that having strong glutes is a high priority no matter your craft.

Now that we understand the importance of this muscle group – it’s time to get to work! Check out these three equipment-free glute workouts that you can do no matter where you are.


Sweat it out and be sure to let us know how it goes.


- David Freeman, National Brand Manager for Alpha 

This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.

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