Following, we are offering you an exercise program that is a perfect guideline for restoring and strengthening the gluteal muscles.

In a case of injury or inhibited gluteal, we are highly recommending to seek a help from professional in order to determine the reasons for inhibition and correct them properly.


Firming the connection

Heel press to ground

  1. Try to lay on the back with the feet flat and knees bent on the ground in a line with your ankles, knees and hips.
  2. Press the heel to the ground and concentrate on a strength buttocks contraction. You need to do this one side at a time at first, in order to see if there is some difference in the strength. If you feel that the calves are working too much, lift your toes up and press just the heels to the ground.

Pelvic curls

  1. Lay on the back with the knees bent and the feet flat on the ground on a line with the ankles, knees and hips.
  2. Start to engage the buttock as you did in the Heel Press exercise. Then, get the public bone up and continue rolling up consecutively throughout the spine on the shoulders. You need to make sure that you are engaging the abdominals and you are not arching the lower back.
  3. Roll down to the main position from the top of your spine. Take care not to pressure the shoulders and the neck here.
  4. Optional progress: Try to extend the leg to the ceiling with your flexed foot. As you are lowering the hips try to pull the knee of the extended leg to your chest and press your hips back while you are pressing your heel of the extended leg right back to ceiling.

Pattern integration


  1. Try to stand up tall with the arches of the feet aligned with the outside of the hips. Engage the buttocks and the legs with “a corkscrew action”, while engaging your legs’ muscles and maintaining the feet in firmly planted position. Your hands can be behindhand your head to keep your spine upright.
  2. Flex at your hips by sending them straightforward over you. This is a very important function for proper bending, called “the hip hinge”. Continue to send back the hips into space, by using the hip hinge, maintaining the torso in just one place, in order to become parallel to the ground in the flat back point, rather than to collapse and round your spine.
  3. Try re-engaging the legs and buttocks with pressing the hips forward to bring your torso back to the starting position.
  4. Optional Progress: Use a weighted bar or kettlebell upheld close to your body. Once you will perform cleanly, move to a single leg deadlift.


  1. Move one leg far enough so when you descend, the knees are bending at 90 degree angles and don’t move forward outside the ankles. Keep the hands behind the head and the torso vertical. As you are descending, your back heel is going to lift and your back knee is going to lower straight down till it nearly touches the ground. Make sure your knees so they don’t push inside the midline of your body and remain in the same line with the ankles and hips. Also, make sure your hips are remaining on the same level.
  2. Return to the starting position by pressing down the front heel for re-engaging the buttocks. Repeat it once again and then switch the sides.
  3. Optional progress: Add torso rotation to your front leg and uphold a stable base. Make sure your arms move opposite to the lower body.

Single Leg Step-ups

  1. Begin with one leg up on the step while the opposite arm is onward. Make sure ankles, knees and hips are allied and the hip of your leg isn’t hiked up.
  2. Press down in the heel of your lead leg and step up to make a balance. While stepping up, move your rear leg onward with your knee on the leg that is set at 90 degrees. Allow your arms to switch down naturally so they are once again in opposition to your lower body. This will aid the balance.
  3. Stay tall as you are sending the leg which is back down to the main position. Repeat this and then switch the sides.
  4. Optional progress: If you are not having shoulder problems try to hold the kettlebell firmly above the opposite arm of your leg, which is lifting up, keeping your arm in neutral position through the exercise. The arm need to be straight over your body. It’s imperative that your spine is remaining in neural position.


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