Growing Your Glutes 101: How to Test Their Strength & Exercises for Home || Special Guest Dr. Aaron Pereira

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Today we dive deep into everything that has to do with our glute muscles with Dr. Aaron Periera. He is commonly referred to as the “Body Whisperer” by his patients, and in this episode, you will find out exactly why. He can effectively break down the anatomy and physiology of our body so we can easily understand it.

We get into:
👉 3 Exercises to Test our Glute Strength
👉 Why Strong Glutes are so Important to our Lower Back Health
👉 How Can You Develop Your Glutes at Home?
👉 Top 3 Band Activation Exercises to Wake Your Glutes up

In the continued quest to understand our bodies and train our muscles effectively at home, Dr. Aaron Periera brings his wealth of knowledge, humour and expertise to the podcast. The listeners of the show and myself will only benefit from today’s episode on their quest to get strong, lose weight and be healthy at home.

Check out the 3 Exercises to Test Your Glute Strength below and share how you did in the comments field! 

3 Exercises to Test Your Glute Strength

Standing Single Leg Raise Hold

Why Do It?

Standing and balancing on one leg and holding it for as long will help with ankle/knee stability on the standing leg.  It also promotes glute strength in the leg that is in the air.  See defiecieny in the ankle and knee. rotation around the trunk 

How To Do It

  1. Stand with your feet shoulder-width apart. 
  2. Flex and tighten your abs 
  3. Lift one leg up all until your leg is bent at 90 degrees
  4. Hold and time how long you can hold the positon 
  5. The test is over if you lose your balance or your upper body starts to title off the centre line
  6. Holding it between 30-60s is considered a good time

Single Leg Bridge Hold

Why Do It?

The single-leg bridge holds are a great glute test to see check how your hip, lower back and glutes function together.  This exercise will provide more stability than the standing single leg raise hold as you are laying flat on your back.  

How To Do It

  1. Lay flat on your back with your feet on the ground
  2. Raise one of your legs off the floor 
  3. Push into the floor as hard as you can with the foot that that is on the ground until your lower back and glutes are off the floor
  4. Hold as long as you can before your lower back, hips or glutes start to fall down
  5. ***Having a stick is optional and will help identify any tilting of the hips 
  6. Holding 30-60s hold is considered a good time 

Single Leg Lift in Prone Position (Laying Flat On your Stomach)

Why Do It?

This will challenge the coordination of your lower back, hamstring and your glutes to work together in raising your leg. 

How To Do It

  1. Lay flat on you stomach
  2. Hands crossed and tucked underneath your chest or chin 
  3. Straighten one of your legs out and lift it as high as your can
  4. Hold the positon until you feel discomfort in your lower back or if your knee starts to bend and shake 
  5. Holding it for 30-60s is considered a good time

Aaron Pereira

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