When you think about “core strength” … what do you think of? Six-pack abs? A flat tummy? A tiny waist?

Think again!

Let’s dive into all things CORE over the next few weeks — and I think you’ll be wildly surprised at just how much your core strength affects your overall health Not just the way you look.

To kick us off, I’ve got some quick info (and exercises!) about an important muscle group you might not think about when it comes to your core…

Your glutes and hips.

(It’s true! They are actually considered to be a part of your “core”.)

And if you’re like most people who sit for LONG periods of time each day… Your glutes and hips might feel a little tight, weak, and achy — or maybe you’ve even experienced an injury in that area.

Sitting all day can lead to your glutes “forgetting” how to activate — aka “glute amnesia.” When this happens, other muscles step in to take over the work your glutes are supposed to do.

4 Signs Your Glutes are Weak:

  • Knee, back, and/or hip pain
  • Tight hips and/or low back
  • Poor posture
  • Walking up stairs or jumping seems harder than it used to be

Any of these sound familiar?

If so, I have some exercises for you to do below! But first… if you’re ready to get serious about strengthening your core (and your entire body) B3 Personal Training gives you a proven approach.

Now for your exercises…

3 Exercises For Stronger Glutes

Glute Bridges

Lie on your back on the floor with your knees bent and feet flat on the floor. Place your feet hip-width apart with the toes facing away from you. Contract your abs to flatten your low back into the floor and try to maintain this muscle contraction throughout the exercise.

Exhale and press your hips up off the floor, toward the ceiling, contracting your glutes and pressing your heels into the floor. Keep your abs tight so you don’t arch your back.

Inhale and lower back toward the floor. Repeat for 10-20 reps.


Lie on your side with knees bent at a 45° angle. Your legs and hips should be stacked – they have a tendency to roll back or forward during this exercise.

Rest your head on your lower arm, and use your top arm to hold your body steady. Brace your abs, and with feet still touching, lift your top knee as high as you can without moving your hips. Your bottom leg should remain on the floor.

Pause at the top of the movement, and then lower your leg back down. Repeat for 10-20 reps and then repeat on the other side. To make this more challenging, add a “booty” resistance band above your knees.

Donkey Kicks

Get on your hands and knees on an exercise mat, your hands directly below your shoulders and knees beneath your hips. Brace your core so that your body forms a perfect tabletop position.

Keeping your core strong, raise your right leg up behind you, squeezing your glute at full extension. The rest of your body should remain stable. Return to the starting position and repeat for 10-15 reps, then reset and perform the exercise on the other side.

Add those exercises to your routine 2-3 times a week to help strengthen those glutes!

The sooner you get started, the sooner you’ll start feeling (and seeing) results. Have questions? Feel free to contact us at (267) 247-5061 or info@B3personaltraining.com. 

Meghan Worrilow

Meghan Worrilow