31 Days to a Better Butt – Day 1 – Glute Sets

31 Days to a Better Butt | Day 1

Butt Fact: The butt is shaped by the 3 gluteal muscles, the gluteus maximus, gluteus medius, and gluteus minimus. Together, they are known as the glutes.

Glute Sets

Donโ€™t be fooled by the simplicity of this exercise. Itโ€™s a great way to warm up the glutes in the morning before you even get out of bed. Most people in our society sit far too much. This means that the glutes don’t fire often and become weak, and the opposing muscle group, the psoas or hip flexors, shorten and become tight. Consider glute sets to be an alarm clock to wake upย your butt.

  1. You can do glute sets anywhere, standing, sitting, or lying down.
  2. Simply squeeze your butt cheeks together and hold.
  3. Do a set of 20 reps for 5 seconds each.
Marlton Trainer | 31 Days to a Better Butt | Glute Sets

Yes, I know I look like a corpse. But I promise, I’m squeezing my glutes. ๐Ÿ™‚

I pulled my hamstring several years ago. Glute sets were the first exercise I did when I started rehab. Weak glutes likely contributed to my injury in the first place and strengthening them was key to recovery. As a side note, this is great for getting ready for professional twerking. ๐Ÿ™‚

31 Days to a Better Butt

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8 Responses to 31 Days to a Better Butt – Day 1 – Glute Sets

  1. jennifer@kitchenserf says:

    How did you know that I am preparing for a twerking career?? This series is going to be really helpful for me in reaching my twerking goals ๐Ÿ™‚ In fact, I’m doing Day One as I write this comment… Thanks for the glute work series.

  2. Teresa says:

    Doing these now! But, ummm, don’t think I’ll be doing any twerking any time soon…. ๐Ÿ™‚

  3. Nena says:

    I’m loving this series:) Such great tips and easy to follow:)

    • Marlton Trainer says:

      I’m so glad you’re enjoying the series, and appreciate the feedback. I’m enjoying putting it together!

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