Monday Motivation: Training the Glutes

Updated: Dec 15, 2020




Halle Berry

As the year is closing out, we are preparing for the holidays and the new year. Most of us are thrilled to see 2020 go and welcome 2021. Every new year, resolutions are made, that go out the window by mid January. So we are proposing a shift of the mindset, instead of waiting for January 1st. let’s start today! Yes today, even if your morning eating habits were not healthy, even if your weekend was filled with cocktails and carbs, Get started !



Halle Berry

Today we work on training the glutes


What are Glutes ?

  • The gluteal muscles are a group of three muscles which make up the buttocks: the gluteus maximus, gluteus medius and gluteus minimus. The three muscles originate from the ilium and sacrum and insert on the femur.


Why is Glute Activation important ?

  • Besides ascetic appeal aka nice booty. It is important to train the Glutes so other parts of the legs aren’t forced to compensate like the quads



Symptoms of weak or inactive glutes

  • Include: tight hip flexors, knee pain, low back pain, and weak ankles and feet.


Include: tight hip flexors, knee pain, low back pain, and weak ankles and fee

3 Exercises that activate the glutesExercises th


  • Glute Bridge (pictured above) Glute Bridge (pictured above)

  • Donkey Kicks


  • Fire Hydrant


Remember to keep your head up during these exercises , breathe, and keep your core engage.

With consistency and dedication you will achieve a nice booty.

Note: Cardio prior to these glute exercises is recommended.


Keiana Armani - Certified Fitness Trainer




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