Focus on Glutes and More

I can’t believe how fast time flies.

A year has passed since I was blessed with the opportunity to contribute to the “Focus on Butts” article featured in Mind + Body of the West Australian.

I got to share some of the benefits of utilising multi-dimensional movements to strengthen your whole body and to create a functional backside.

I also got to share 5 of my favourite functional exercises for strengthening and conditioning the glutes and backline of the body.


Getting to do it Again

As luck would have it, I am getting to contribute to another article for the West Australian due to be out in the next few weeks.  This time, I get to share my thoughts on the health benefits of walking.  I am very excited about this upcoming article and will be sharing the publication date with you as soon as it is announced.

In celebration of the anniversary of “Focus on Butts” and the upcoming article on the health benefits of walking, I thought I would post updated videos of my top 5 exercises for the glutes and backline.

5 Favourite Functional Exercises for the Glutes and More

1. Pitter Patter

  • Stand as if you are a ski jumper about to launch off the end of a ski jumping ramp.
  • In a crouched position with feet close together, open your arms out behind you with your thumbs back.
  • Open your chest and flatten your shoulder blades against your back.
  • Get as low as you comfortably can while keeping a long tall spine.
  • Take small steps in place and “Pitter Patter” your feet for 30-60 seconds.

2. Air Squats

  • Perform with a long tall spine.
  • Choose a varied stance; alternating between standing with feet narrow, hip width or wide apart.
  • Bend at your ankles, knees and hips.
  • Perform a sitting motion.
  • Add variety and load by changing the distance between your feet and the angles that your feet are pointing.
  • Add variety and load by reaching your hands in different directions as you sit.
  • Add load by holding a moderate weight in your hands.

3. Sliding Posterior Lunge

  • Grab a chair, post or ViPR for balance and a paper plate, towel or Free Form Board that can slide on the floor.
  • Perform with a long tall spine and a neutral pelvis.
  • Stand on your left leg and place your right foot on the slider, or balance if you do not have a slider.
  • Bending your left leg; slide your right foot straight back and lower your body to your comfortable range of motion.
  • Return to standing.
  • Change legs after 30 seconds or 10-12 reps.
  • Add variety by playing with the angle of your slide.

4. Speed Skater

  • Stand in an active position with feet shoulder width apart.
  • Imagine you are standing on a clock, facing the 12.
  • Lift your left leg and reach for the 4, bending your right leg as you reach.
  • Lower and angle your upper body to left so that it forms a straight line with you left leg as it reaches out.
  • You can reach your left hand across to right knee for balance.
  • Return to start.
  • Change legs and reach your right leg behind you towards the 7 o’clock.
  • Alternate sides in a rhythmical pattern for 30 – 60 seconds.
  • Add weight in hand once your have mastered balancing.

5. Crouched Walk with Reach

  • Keep a long tall spine throughout this movement.
  • Stand in a crouched position similar to the Ski Jumper Pose in Pitter Patter.
  • Take small steps forward for a given distance.
  • Reach your arms in varying directions and angles as you walk.
  • Return to start by walking in a crouch backwards as you reach.
  • Add variety and load by holding a light to moderate weight in your hands.


Liked the post?
Share the love and leave a comment. Leaving a comment below makes it easier for other people who might benefit from the post to find it, and it helps me spread the word.

Many thanks, Tammy

    1 Response to "Focus on Glutes and More"

    • Susan

      I need to find a way to keep that article! It’s just what I need!!!!

Leave a Reply

Your email address will not be published.