Find out Janhvi Kapoor’s favourite gluteus exercises

“Sharing some of @janhvikapoor favourite glutes exercises to do when she cannot make it to the studio…these are great to do at home or when you’re travelling, they really fire up the glutes. Do at least 15-20 reps of each and 2-4 sets depending on how you’re adding it to your workout…add the props, like dumbbells and resistance bands, when you’re ready to up it!” she captioned the post.

The workout routine included hip lifts, kickbacks, donkey kicks, single leg hip lifts and side kick kneeling-single leg back. Have a look below.

According to Utsav Agrawal, Advance + Fitness Coach, FITTR, glutes exercises are essential for several reasons, including:

*Strengthening the gluteal muscles: Glute exercises target the gluteus maximus, medius and minimus muscles, which are essential for hip stability, posture and overall lower body strength.
*Improving lower body function: Strong glutes contribute to better performance in various activities like running, jumping and lifting.
*Aiding in injury prevention: Weak glutes can lead to imbalances and compensations, increasing the risk of injury in the lower back, hips and knees. Strengthening these muscles can help prevent such issues.
*Enhancing aesthetics: Strong, toned glutes can contribute to a more defined and attractive lower body appearance.

Now, let’s go through the proper technique and specific benefits of each exercise.

1. Hip lifts (Glute Bridges)

Hip lifts are also known as Glute bridge. (Source: Freepik)

“Hip lifts target gluteus maximus, hamstrings and the lower back,” said Agrawal, adding that the exercise also improves hip mobility and strengthens the posterior chain.

Steps:
*Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
*Place your arms at your sides with palms facing down.
*Engage your core and glutes, then lift your hips off the floor until your body forms a straight line from your shoulders to your knees. *Squeeze your glutes at the top and hold for a moment.
*Lower your hips back to the starting position in a controlled manner.
*Repeat for the desired number of reps.

2. Kickbacks

Agrawal noted that this exercise helps target gluteus maximus and hamstrings. “It also improves glute strength and helps with hip extension,” he added.

Steps:
*Start on all fours with your hands directly under your shoulders and knees under your hips.
*Keep your right knee bent at a 90-degree angle and flex your right foot.
*Lift your right leg straight back and up towards the ceiling while keeping your back straight.
*Squeeze your glutes at the top of the movement.
*Lower your leg back to the starting position.
*Repeat on the same side for the desired number of reps before switching to the other leg.

3. Donkey kicks

Donkey kicks help improve hip mobility. (Source: Freepik)

According to Agrawal, donkey kicks not only target the gluteus maximum, but also engage the core for stability. “It also improves glute strength and hip mobility,” he said.

Steps:
*Start on all fours with your hands directly under your shoulders and knees under your hips.
*Keep your right knee bent at a 90-degree angle and flex your right foot.
*Kick your right leg back and up towards the ceiling, maintaining the 90-degree bend in the knee.
*Squeeze your glutes at the top of the movement.
*Lower your leg back to the starting position without touching your knee to the ground.
*Repeat on the same side for the desired number of reps before switching to the other leg.

4. Single leg hip lifts (Single leg glute bridges)

“Single leg hip lifts increase glute activation and strength on each side individually,” said Agrawal. “It also improves balance and stability.”

Steps:
*Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
*Extend one leg straight up towards the ceiling.
*Engage your core and lift your hips off the floor, driving through the heel of the grounded foot.
*Squeeze your glutes at the top of the movement.
*Lower your hips back to the starting position in a controlled manner.
*Repeat on the same leg for the desired number of reps before switching to the other leg.

5. Side kick kneeling single leg back (Fire hydrant with leg extension)

This exercise targets gluteus medius and minimus, helping to improve hip stability and prevent hip drop during movement, as per Agrawal. It also engages core muscles for stability.

Steps:
*Start on all fours with your hands directly under your shoulders and knees under your hips.
*Keeping your right knee bent at a 90-degree angle, lift your right leg out to the side (resembling a dog lifting its leg at a fire hydrant). *From the lifted position, straighten your right leg backward while keeping it elevated.
*Squeeze your glutes at the top of the movement.
*Bend your knee again and return to the starting position.
*Repeat on the same side for the desired number of reps before switching to the other leg.

Concluding, the expert said, “Remember to perform these exercises with proper form and control. Start with a few reps and gradually increase as your strength improves. It’s always a good idea to consult a fitness professional or healthcare provider before starting a new exercise routine, especially if you have any pre-existing medical conditions or injuries.”

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