Top glute-strengthening exercises

John Kirkpatrick is the Head Strength and Conditioning Coach at Sale Sharks, and a former professional rugby league player who played for St Helens RLFC, London Broncos RLFC and Widnes RLFC.

Here, Kirky shares three top glute-strengthening exercises that can support your triathlon training.

  1. Deadlifts
  • Feet hip width apart, shoulders back and down, core engaged.
  • Move from your hips, bend your knees and squat to reach the bar.
  • Overhand grip, hands should be on the bar just outside your legs.
  • Lift, keeping your back flat, shoulders down, head forward, core engaged.
  • Screw your feet into the floor and squeeze your glutes to get them working.
  • Lower and repeat.
  1. Hip thrusts
  • Lie down on your back, knees bent with feet flat on the floor.
  • Neck is relaxed, arms at your sides.
  • Lift your hips towards the ceiling as high as you can, without raising your shoulders, moving your feet, or using your arms.
  • Squeeze the glutes as you thrust.
  • Lower and repeat.
  1. Box squats
  • Use a box or bench to lower on to.
  • Feet just wider than hip width.
  • Squat down until you touch the box (don’t put your full weight on it, just touch it).
  • Engage glutes and power back up.
  • Add a bar across the back of your shoulders to challenge yourself even more.
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