If you prefer to do floor work to standing for your glutes, then try this floor glute exercises circuit, which is designed to target all 3 glute muscles. The workout consists of 3 sets of 4 different exercises. In the first set you do 20 reps of everything, the second set 16 reps and the third set 12 reps. So that’s over 300 reps of focused glute toning! For best results, do the workout 3 times a week on non-consecutive days.
Before you do the workout
Please read these general exercise guidelines.
You need a cushioned surface for these exercises, ideally an exercise mat. See an exercise mat buying guide here.
Floor glute exercises routine
Do all 4 exercises for 20 reps, then start again and do 16 reps and finally do 12 reps of everything. The number of reps is for each leg on the single leg exercises. See below the chart for exercise instructions.
Exercise instructions
Problems caused by weak glutes
The gluteus maximus, located at the back of the buttocks is responsible for extending the hips, rotating them externally, and stabilizing the pelvis. The gluteus medius and gluteus minimus, smaller muscles located on the sides of the buttocks, assist in these functions and contribute to hip abduction and stabilization. When these muscles become weak, they can lead to various problems.
Pain and Dysfunction
Weak glutes can contribute to musculoskeletal issues including:
Lower back pain: The glutes play a vital role in stabilizing the lower back. When they are weak, other muscles, such as the lower back muscles, have to compensate, leading to strain and pain.
Hip pain: Weak glutes can alter your gait and hip mechanics, increasing the risk of hip pain and impingement.
Knee pain: Improper hip mechanics due to weak glutes can also put undue stress on the knees, leading to pain and potential injuries.
Iliotibial band (IT) band syndrome: Weak glutes can contribute to IT band tightness and pain, which can cause discomfort and limit mobility.
Weak glutes can also affect athletic performance in various ways:
Diminished power: Glutes are essential for generating power during explosive movements like sprinting, jumping, and changing directions. Weak glutes can limit your power output, affecting your performance in sports and fitness activities.
Decreased stability: Weak glutes can compromise your stability during exercises and activities, making you more prone to falls and injuries.
Reduced endurance: Glutes play a significant role in maintaining proper posture and form during exercise. Weak glutes can lead to poor posture and fatigue, affecting your endurance.
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