Want toned legs like Shilpa Shetty Kundra? You need not push and pull for hours at the gym. The Sukhee actor shows us that targeting the right muscles and working on them with dedicated focus can bring about fast results. Her latest Instagram reel explores the benefits of working the glute muscles. “Glutes on 🔥,” Shetty captioned her post, listing out the benefits of glute exercises for beginners looking to get started:
– Increases hip flexion range → greater glute max hypertrophy stimulus.
– Elevation shifts load to the posterior chain while minimizing lumbar extension.
– Band provides lateral tension → enhanced glute med/upper-glute activation.
– Improves hip external-rotation stability and knee alignment.
– Enhances posterior pelvic tilt control for safer, more efficient glute engagement.
According to Utsav Agrawal, Advance + Fitness Coach, FITTR, there are multiple reasons why glute exercises are beneficial to health:
Glute exercises target the gluteus maximus, medius and minimus muscles, which are essential for hip stability, posture and overall lower body strength. They help improve lower body function and are useful in injury prevention. “Weak glutes can lead to imbalances and compensations, increasing the risk of injury in the lower back, hips and knees,” he told indianexpress.com, adding that lastly, they enhance aesthetics since strong, toned glutes contribute to a more defined and attractive lower body appearance.
In the video, we see Shetty performing an elevated glute bridge with added weights. But how exactly does an elevated glute bridge help, you ask?
Fitness expert Garima Goyal described a glute bridge as a fundamental exercise that primarily targets the gluteal muscles, comprising the gluteus maximus, medius, and minimus. It involves lifting the hips off the ground while keeping the shoulders, hips, and knees in alignment, forming a straight line from the shoulders to the knees at the top of the movement.
Engage your core by pulling your belly button in. (Source: Freepik)
“This exercise is renowned for its effectiveness in activating and strengthening the glutes, which play a crucial role in hip extension, pelvic stability, and overall lower body function,” she told indianexpress.com.
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According to her, the gluteal muscles help in various movements, including walking, running, and jumping. Now, introducing weight to a glute bridge amplifies its intensity and elevates the level of resistance, thereby promoting muscle growth and strength development.
What should beginners keep in mind?
Goyal suggested a few tips and tricks to help you start out with glute exercises:
Maintain proper alignment – Ensure that your feet, knees, and hips stay aligned throughout the movement. Avoid letting your knees collapse inward.
Avoid overarching – Keep a natural curve in your lower back without overarch. Overarching can strain your lower back.
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Activate core muscles – Engage your core by pulling your belly button in. This helps stabilise your spine during the movement.
Controlled movement – Lift and lower your hips in a controlled manner to prevent jerky movements. This enhances muscle engagement and reduces the risk of injury.
Focus on glute squeeze – Emphasise squeezing your glutes at the top of the bridge. This ensures that the glute muscles are actively involved.
Breathing – Inhale as you prepare for the lift. Exhale as you lift your hips and squeeze your glutes. Inhale as you lower your hips back down.
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Adapt to your fitness level – If you’re a beginner, start with body weight and gradually add resistance as you progress. Advanced individuals can incorporate weights or resistance bands.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.