Muscle of the month
Monthly workouts targeting specific muscles
Each month we’ll focus on a different muscle so you can learn how to train different areas of your body.
March Muscle of the Month: Gluteus (Glutes)
The Powerhouse of Your Lower Body
Week 1 – Meet your Glutes
Your glute muscles are some of the strongest and most important muscles in your body. They don’t just make your jeans fit better—they play a key role in movement, power, and stability.
Gluteus Maximus – The largest and strongest muscle in your body! It powers your squats, hip thrusts, and running speed.
Gluteus Medius – Located on the side of your hips, it helps with balance, stability, and lateral movement.
Gluteus Minimus – The smallest of the three, but essential for hip stability and injury prevention.
Why Train Your Glutes?
– Helps prevent lower back pain by supporting your spine.
– Improves athletic performance – from sprinting to lifting.
– Supports better posture and joint health.
So next time you hit the gym, show your pecs some love with presses, fly’s, and dips!
Pro Tip: If your glutes aren’t firing properly, other muscles take over—leading to weakness and injury. So don’t skip glute training!
Week Two – The Secret to Stronger Glutes – Activation & Strength
Are Your Glutes Actually Working?
Your glutes should be the driving force behind movements like squats, deadlifts, and lunges. But if you sit a lot during the day, your glutes might be asleep—causing other muscles to work harder and increasing injury risk.
How to Activate Your Glutes Before Training:
- Glute Bridges – 3 x 15 reps
- Clamshells (with resistance band) – 3 x 12 reps per side
- Banded Side Walks – 3 x 10 steps each direction
Why Activation Matters:
Prevents your lower back and hamstrings from taking over.
Improves glute engagement for better strength and power.
Reduces the risk of hip, knee, and back pain.
Pro Tip: Squeeze your glutes at the top of each rep for maximum activation!
Try this before your next lower body workout & feel the difference!
Glutes = More Than Just Looks!
Your glutes don’t just make your lower body stronger—they play a huge role in movement, balance, and injury prevention.
How Strong Glutes Improve Your Entire Body:
Lower Back Pain Relief – Weak glutes force your lower back to work harder, leading to tightness and discomfort.
Better Posture – Your glutes stabilise your pelvis, helping to keep your spine in perfect alignment.
More Power & Speed – Whether you’re sprinting, jumping, or lifting weights, strong glutes are key to explosive movement.
Less Knee & Hip Pain – Strong glutes help distribute force properly, reducing stress on joints.
Week 3: How Strong Glutes Improve Your Entire Body
Pro Tip: Progressive overload is key – increase weight, reps, or resistance bands for continuous glute growth!
Want Stronger, Bigger Glutes? It’s All About Science!
Your glutes respond best to a mix of heavy lifting, high reps, and activation exercises. If you’re serious about building stronger glutes, you need to train them at least 2-3 times per week.
Key Training Principles for Glute Growth:
Train Across Different Angles – Combine hip thrusts, deadlifts, squats, and lateral moves for full glute activation.
Use Progressive Overload – Increase weights, reps, or resistance bands gradually.
Focus on Time Under Tension – Slow down your reps and control every movement.
Recover & Eat Right – Muscles grow when you fuel them properly with protein and rest.