I love squats, deadlifts, really any lower body exercise (ask my clients), however when the goal is to REALLY strengthen the glutes, I have 3 go-to exercises and they all involve training one leg at a time. If you think about it, one of your legs is essentially doing twice the amount of work that both legs would be doing, making your one leg work THAT MUCH HARDER.
Unlike bilateral exercises, these 3 unilateral leg exercises additionally target the abductors and the gluteus medius, and the more muscles that are recruited in the exercise, the STRONGER you will become. With the added benefits of reduced injury rates, balanced growth, and increase in stability you can’t go wrong with these exercises.
Additionally single leg exercises are
thought to carry over better to sports performance with athletes LIKE US..so let’s
define our behinds!
1) Single Leg Deadlift
Your Leg should be relatively straight, with a slight bend in the knee.
*You can also switch hands with the dumbbell OR add 2 dumbbells to vary this exercise
2) Single Leg Bridge
*To vary this exercise you can use a loaded barbell on your hips to add resistance
*Use an unstable surface to make this exercise harder ( ex. medicine ball)
3) Single Leg Squat
*Option to hold 1 dumbbell in front of you
If you like these exercises, try my Tennis Total Body Blast that emphasizes lower body movements!