It’s no secret that regular cardio is essential for your overall well-being. It helps to build muscle and lose weight, as well as reduce stress and enhance cognitive functions.
But regular aerobic exercise can also improve wellness in unexpected ways, contributing to an overall better physical and mental state. Yes, there’s a great benefit to track steps & running pace, as well as calculate your heart rate training zones and it goes far beyond improved endurance and strength.
With all that in mind, scroll down to learn about three surprising health benefits of regular cardio.
There are multiple ways how regular aerobic exercise can benefit one’s life. And it’s not just toning muscles or shedding points. Source: depositphotos
Benefit #1: improved eye health
You may be caring for your eyes by wearing glasses or regularly getting eye exams, but cardio can also play a role in improving your eye health. Regular exercise promotes healthier blood vessels and prevents overgrowth, as seen in conditions like age-related macular degeneration.
People who do moderate physical activity may also be less likely to develop glaucoma than inactive individuals. Staying active also helps manage other health conditions that affect the eyes, such as controlling diabetes to reduce the risk of diabetic retinopathy. Bringing cardio outdoors can also allow your eyes to focus on various distances, reducing strain you may experience if you’re constantly looking at near objects like a computer screen.
If you often exercise outside, it’s important you wear sunglasses to protect your eyes. Find the best glasses for face shape ensures they stay on at all times (i.e. when you’re running), and conceal your eyes from UV rays and debris.
The frame advisor tool on LensCrafters can help you find the right sporty eyewear. It measures your face shape, size, interpupillary distance, and even skin undertone to find fitting and flattering shades. This will allow you to do cardio while keeping your eyes healthy and protected from the great outdoors.
Benefit #2: better sleep
Sleep is a core aspect of overall health and is key to an athlete’s recovery. However, getting enough of it is not always easy. Besides the things that help you unwind, like relaxing routines or ditching devices, regular cardio is one of the best ways to help you sleep better. Being active may seem counterproductive for sleeping, but it promotes bodily changes that prime you for shut-eye.
Aerobic exercises normalizes circadian rhythm and promotes timely release of melatonin—the hormone that makes you sleepy at night. This can help you fall asleep earlier and for longer (in case your bedtime is close or past midnight). Also, the temperature drop you experience after working out can help you get a good night’s rest.
Another benefit of cardio is that it reduces stress and boosts your mood, preventing sleep issues and interruptions caused by anxiety. You can track both your fitness and sleep patterns with a device like a smartwatch. Doing so can help you get a better view of your habits, so you can adjust accordingly. Smartwatches like the Apple Watch may even be able to detect sleep conditions like sleep apnea so you can get the care you need for better rest timely.
The Resilient Athlete
A Self-Coaching Guide to Next Level Performance in Sports & Life
Are you aiming to become a resilient athlete who is able to withstand any pressure? Be able to jump on any opportunity? Take any challenge life throws at you head on?
Skincare has become all the rage in recent years, but you don’t need an endless array of products to improve your look. Regular cardio can give you a natural glow by boosting skin function. When you exercise regularly, your blood flow and circulation improve, carrying vital nutrients and oxygen to skin cells as well, which boosts their functions. It also carries away waste and free radicals, essentially cleansing your skin from the inside. Cardio workouts can aid in maintaining skin hydration and even enhance skin structure for plump, moisturized and younger look.
Regular aerobic exercise is beneficial not only for the physiological health, but also for healthy skin. Source: depositphotos
Also, stress and poor sleep can impact the skin’s barrier function. However, the environment you exercise in can also negatively affect your skin without the proper measures (i.e. direct sunlight).
If you work out outside, a broad-spectrum sunscreen is a must for blocking UVA and UVB rays and preventing sunburns and skin cancer. Wearing moisture-wicking clothing can keep chafing at bay to avoid exacerbating acne and rashes. If you have a skin condition like rosacea or eczema, exercising in a cool environment can reduce the intensity of flare-ups.
Richard Rosenberger
Richard is a freelance writer, researcher, and editor. As an avid runner and sports fan, Richard enjoys writing about these topics the best. He spends his weekends training for and joining marathons.
In this episode, Tina chats with Laurie Lewis, an intermittent fasting coach, to discuss her journey through perimenopause and how it inspired her to embrace intermittent fasting. Laurie shares the unique benefits of intermittent fasting for women in midlife, tackling common concerns about its effects on hormones and metabolism. She offers expert insights on finding the ideal eating window, achieving appetite correction, and incorporating fasted workouts. Plus, Laurie provides practical tips to help women confidently begin their intermittent fasting journey.
Here’s what you’ll learn: – Her journey through perimenopause and the “dark hole” that led to intermittent fasting – Key benefits of intermittent fasting for women in midlife – Does intermittent fasting disrupt hormones? – Determining if your eating window truly supports your body – Understanding “appetite correction” and its role in hormone balance – The impact of fasted workouts on muscle maintenance and growth – Her top 3 tips for successfully starting intermittent fasting
Connect with Laurie Lewis: https://fastforwardwellness.com Instagram: https://www.instagram.com/fast_forward_wellness/
About Laurie Lewis: Laurie Lewis, Wellness Coach, shows how it’s possible for people to take exceptional care of ourselves while dealing with life’s complicated and fast-paced circumstances.
With Intermittent Fasting as the foundation, Laurie offers the chance to break free from the diet model we all live in. Laurie guides people to tune into their body’s inner intelligence and experience improvements in every aspect of our lives.
Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P).
Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals.
I became a personal trainer and coach back in 2002. Shows like Alias and 24 were all the rage, *NSYNC still had Justin Timberlake, and The Two Towers was rocking my world. So much so that I went to the theater to see it like four times.1
Admittedly, it seems like eons ago. I mean social media didn’t exist back then. Or Warby Parker for that matter!
Needless to say in the 20+ years I’ve been in “the biz,” I’ve seen my fair share of good trainers which make me proud to be in the industry, and bad trainers who make me sometimes want to light my face on fire.
I could sit here and type endlessly about the traits I feel any “good” trainer should encompass: a basic understanding of anatomy, movement, and program design would be a swell start. Do they look the part? As callous and nebulous as it may come across – what does looking the part even mean? – my friend Bryan Krahn hits the nail on the head:
“In the fitness industry, appearances matter. Now, that doesn’t mean six-pack abs or muscles the size of boulders need to be prerequisites for the job. But your trainer should be healthy with a physique that suggests some level of mastery in his chosen field. If they talk the talk, they should walk the walk.”
Do they dress professionally or as if they just stepped out of an MMA class? Are they punctual? Are they prepared and organized? Do they take the time to ask questions and perform some semblance of an initial assessment? Unfortunately I’ve witnessed a few trainers in my time do nothing more than demonstrate how to insert the pins on various Cybex machines as part of their “thorough assessment.”
Why not just make paper airplanes for an hour?
Are they friendly, personable, able to exhibit some empathy, and maybe most important of all, just generally a non-douchy person to be around? Because, lets be honest, no one wants to train with an asshole, much less pay for it.
All, I believe, in a slightly tongue-in-cheek way, are relevant questions and observations to note when deciding who to hire as your personal trainer. I find it weird how some people are more diligent with who changes the oil in their car more so than who’s in charge of telling them what to do with their own body.
Some Other Stuff to Consider
Finding the right personal trainer that fits your goals and needs can be just as much of a nuisance as car shopping. Granted few things are as annoying as car shopping – save for an uncontrollable eye twitch or yet another Taylor Swift song about breaking up with a dude (all of our fingers are crossed Travis) – and you (generally) don’t have to deal with the shady salesmen antics when seeking out a quality trainer.
However, this doesn’t mean you shouldn’t be on guard and go out of your way to be a more proactive consumer when hiring a personal trainer. Consider many people shell out upwards of $60-$90 per session (sometimes more depending on one’s location), it only makes sense to try to get the most for your personal training buck.
Two Questions to Ask a Trainer
Omitting the obvious questions such as “are you certified?(1)” or “do you have any references/testimonials to share?(2)” or “what’s your favorite hip hop album of all time?(3)” here are a handful of less common (albeit no less important) questions to ask a someone you’re considering in hiring.
(1) = Being certified is a “must have” when vetting a trainer. Gold standard certifications in the industry are NSCA, ACE, ISSA, NASM, and ACSM. Also, I believe any trainer who has gone through the Show Up Fitness course(s) is more than qualified as well.
(2) = Just having a few letters next to their name doesn’t mean much. Do they place a premium on continuing education? When’s the last time they attended a national conference? What’s the last book they read? Do they have a list of current clients you can contact about their own experience with this trainer? All are pertinent questions to ask, and questions any trainer should be able to answer without hesitation.
(3) = anything by Tribe Called Quest, Wu-Tang Clan, Gang Starr, or not anything past 1996 are acceptable answers here.
“Do You Workout Yourself?”
I understand it comes across as a bit uncouth or oxymoron(ish) to ask a trainer/coach if (s)he workouts. It’s analogous to asking Jason Bourne whether or not he knows where all the exit routes are when he enters a room, but it’s unsettling how often this happens.
Before co-founding my own facility in 2007 I worked in numerous commercial gyms beforehand, and it amazed me how many colleagues never worked out.
I’m not referring to looking the part (I.e., fit), which has already been covered above.
I’m referring to personal trainers who literally do not exercise themselves!
It’s a blunt question to ask, but if you’re going to spend good money hiring a trainer, do you really want someone to be in charge of your body who doesn’t practice what they preach?
“What’s Your Training Philosophy?
Likewise, it’s also smart to ask what a trainer’s general training philosophy is.
Are they someone who places an emphasis on strength training or are they more endurance based?
Do they include a thorough assessment – movement screens, going over injury and training history, etc – as part of their approach? If not, I’d say “bye, Felicia” and shop elsewhere.
More importantly, if they’re a competitive powerlifter, bodybuilder, figure competitor, or CrossFitter (to give a few examples), do they have the ability to separate their own training preferences to yours?
What good does it do you if you’re interested in improving your deadlift and squat numbers and your trainer has you performing a “bicep day” because it was his bicep day?
Or maybe you’re goal is to add some strength training to help you prepare for a half marathon. If so, why are you doing all these crazy MetCon workouts and kipping pull-ups?
The point is: your trainer should cater to YOUR training towards YOUR needs and goals. Not their own
Bonus: One Question a Trainer Should Never Ask You.
I can’t begin to tell you how many times I heard this question being asked when I worked in various commercial gyms.
A client would walk in, greet their trainer, and the trainer would then ask….
“So, what do you want to do today?”
Um, isn’t that what you’re paying THEM to figure out? That’s like me walking into my accountant’s office and him looking at me and saying, “so, you read up on all those new tax codes?”
This comes down to my comment above regarding organization and preparedness. Whomever you hire should have a game plan.
They should be writing programs not workouts!
This isn’t to say they shouldn’t ask for your feedback or insight on any given day – maybe you were up late the night prior with a sick kid or you had a long day at work and were thiiis close to ending your boss’s life – which may require tweaking that particular day’s session.
However, in the grand scheme of things, they should be prepared a head of time. With few exceptions they shouldn’t be “winging it.”
Are you interested in becoming a Personal Trainer?
If you’re passionate about health and fitness, why not turn that passion into a career as a Personal Trainer?
Study with The Australian Fitness Academy to earn your Certificate III & IV in Fitness and take the first step towards your new career. We have 28 years’ experience training tomorrow’s fitness leaders.
Do your shoulders feel like they’ve been stuck in a rut lately, refusing to move the way they used to?
If you’re facing a frozen shoulder or battling persistent tension, you’re not alone—and the right exercises can make all the difference.
These simple, expert-backed movements are here to help you reclaim your range of motion, ease discomfort, and stop stiffness in its tracks.
Shoulder stiffness doesn’t happen overnight—it often creeps in gradually, starting with minor discomfort before growing into limited mobility.
When ignored, this stiffness can spiral into a frustrating cycle: the less you move, the stiffer your shoulder becomes.
The good news? Gentle, consistent exercises can help break the cycle, keeping your joints mobile and your muscles flexible.
What Is Frozen Shoulder?
Frozen shoulder, or adhesive capsulitis, can feel like a heavy weight on your daily routine. Tasks like getting dressed, reaching for a jar, or even brushing your hair can become unexpectedly difficult—and, let’s face it, frustrating.
This condition occurs when the protective tissue around your shoulder joint becomes inflamed and tight, restricting movement.
It might develop after an injury or surgery, or sometimes without any clear cause. People with diabetes or those who’ve kept their shoulders immobile for long periods are more likely to experience it, but no matter how it starts, you don’t have to live with the pain forever.
How Exercises Can Relieve Frozen Shoulder
Frozen shoulder doesn’t have to define your life. With just a little effort each day, you can loosen up your shoulder, reduce pain, and start moving with greater ease.
These exercises work by gently stretching the shoulder joint, strengthening the muscles around it, and improving circulation to reduce inflammation.
Here are three effective exercises to get you started:
1. Cross-Body Arm Stretch
This stretch targets the tight muscles around your shoulder joint, improving flexibility and relieving tension.
Stand tall with your feet hip-width apart and relax your shoulders.
Extend your right arm across your chest, keeping it parallel to the floor.
Use your left hand to gently pull your arm closer to your chest.
Hold the stretch for 15–30 seconds, then switch sides. Repeat 2–3 times per arm.
2. Doorway Stretch
This movement opens up your shoulders and chest, tackling tension that limits mobility.
Stand in a doorway with your arms bent at 90 degrees and hands placed on the frame at shoulder height.
Step one foot forward for balance and lean gently into the stretch.
Feel the stretch across your chest and shoulders, and hold for 15–30 seconds.
Step back to release and repeat 2–3 times.
3. Child’s Pose with Shoulder Stretch
This relaxing pose stretches the shoulders and upper back, helping reduce stiffness and improve range of motion.
Start on your hands and knees, then lower your hips back toward your heels.
Extend your arms forward, keeping your palms flat on the floor.
Walk your hands to the right to stretch your left side, holding for 15–30 seconds.
Switch sides, holding for the same duration, and repeat as needed.
Conclusion: Take Charge of Your Shoulder Health
A frozen shoulder can feel overwhelming, but a little daily effort can go a long way in restoring your mobility and comfort.
Consistency is your best ally—stick with these exercises, and over time, you’ll notice the stiffness easing and your movements improving.
Remember to move within your pain-free range, and if discomfort persists, don’t hesitate to consult a healthcare provider.
With patience and care, you’ll be well on your way to conquering frozen shoulder and getting back to the activities you love.
Body heat is a natural phenomenon that occurs as a result of the metabolic processes in our body. It is the heat generated by the body’s internal organs and muscles, which helps maintain a stable body temperature.
However, excessive body heat can lead to several health problems, including heat exhaustion, heatstroke, and dehydration.
According to experts, the normal body temperature isaround 98.6ºF (37ºC), but it can go up by 0.9ºF (0.5ºC) depending on the time of day. However, a body temperature reaching 100.4ºF (38ºC) indicates you have a fever.
To efficiently reduce your body heat, you must identify the cause of the body heat. Many things can raise your body’s temperature, including medications, illnesses, and intense physical activity. However, a 2021 study states that about37% of all heat-related deaths worldwide are caused by climate change.
This article will show you efficient health tips for reducing body heat.
10 Health Tips For Reducing Body Heat
If you’re looking to reduce body heat and maintain a comfortable temperature, here are some health tips you can follow:
1. Stay hydrated
Staying hydrated is one of the practical health tips for reducing body heat. Drink plenty of cool water throughout the day to keep hydrated.
Water helps regulate body temperature and promotes sweating, calming you down.
Additionally, you can jump into a cold pool, take a cool bath, or take a cold foot bath to cool down quickly. This helps to calm down your body’s heat.
2. Avoid spicy and hot foods
Spicy and hot foods can increase body heat. Choose lighter, cooler meals that include fruits, vegetables, and salads when the weather is hot.
Also, if you work long hours outside during hot weather, always opt for cool and lighter meals than hot foods.
Sunburn can increase body temperature and contribute to heat-related illnesses.
4. Wear breathable clothing
Another cost-effective and healthy tip for reducing body heat is choosing loose-fitting, lightweight, and breathable fabrics such as cotton and linen.
These materials allow air to circulate and help evaporate sweat, keeping you cooler.
5. Use fans or air conditioning
Utilize fans or air conditioning to circulate air and create a cooler environment indoors.
If you don’t have access to air conditioning, try using a fan and placing a bowl of ice in front of it for extra cooling.
6. Limit outdoor activities during peak hours
Avoid strenuous activities during the hottest parts of the day, typically between 10 a.m. and 4 p.m.
If you need to be outside, seek shade and take regular breaks in a cool or air-conditioned area.
7. Apply cool compresses
Use a cold compress or ice pack on pulse points like the neck, wrists, or forehead to help cool down your body temperature during peak hours or when your body temperature is rising.
8. Stay in well-ventilated spaces
Ensure that your living and working spaces are well-ventilated. Open windows, use fans or create cross-ventilation to promote air circulation.
Proper air circulation keeps your body cool and can reduce your body heat if it is not a medical issue.
9. Take a cool shower
Another obvious health tip that can help reduce body heat is to take a cool shower.
This can help reduce body heat by lowering the body’s surface temperature.
When we take a cold shower, the cool water helps to constrict the blood vessels in our skin, which reduces blood flow to the surface of the skin and helps to dissipate heat.
In addition, the evaporation of the water from our skin helps to cool us down. This can be especially beneficial in hot and humid environments where sweating may not be enough to regulate body temperature.
10. Consult a doctor
Learn to listen to your body. Pay attention to any signs of heat-related discomfort, such as dizziness, fatigue, excessive sweating, or muscle cramps.
Rest, move to a cooler area, and practice the above steps. If they fail, you will have to seek medical attention if necessary.
Sometimes, an overactive thyroid, fever, or malaria can cause high body heat.
Consult a doctor immediately when other symptoms, like muscle cramps, dizziness, fatigue, or nausea, accompany your high body heat.
Conclusion
Remember, if you experience severe symptoms like heat exhaustion or heatstroke, seek immediate medical help. These health tips for reducing body heat are general guidelines, and it’s essential to adjust your actions based on your health conditions and the severity of the heat.
Let’s be honest—when it comes to building strong, sculpted glutes, squats are the first exercise that comes to mind. They’re a classic for a reason, hitting your glutes in all the right ways while strengthening your legs and core. But here’s the thing: not all squats are created equal. Some work your glutes harder than others, and knowing the difference can take your booty gains to the next level.
In this guide, I’ll break down the best squat variations for glutes, explain how they work, and share tips on the tools and accessories that can make a real difference in your workouts. Whether you’re aiming for a rounder, firmer look or just want to get stronger, this is your roadmap to squatting smarter—not harder. Let’s dive in!
Quick Answer: What Squats Are Best for Glutes?
The best squats for glutes are Bulgarian split squats and sumo squats. These moves focus on maximizing glute activation with targeted techniques. For even more glute isolation, pair your squats with hip thrusts, which aren’t technically squats but are highly effective for building strong, sculpted glutes.
What Squats Are Best for Glutes?
When it comes to building your glutes, the type of squat you choose makes all the difference. Certain movements naturally shift more work to your glutes, either because of the stance, the range of motion, or how the load is distributed.
These squats don’t just strengthen your legs—they zone in on your glutes, giving you the shape and power you’re after. Let’s look at the best options and why they deliver such great results.
Bulgarian Split Squats: The Single-Leg Superstar
Bulgarian split squats are like a one-way ticket to glute gains. By isolating one leg at a time, they force your glutes to work overtime to stabilize and lift, giving you an intense burn that translates to strength and growth.
The elevated back foot allows for a deeper squat, which is key for maximum glute activation. But the benefits don’t stop there.
This move is also a game-changer for fixing muscle imbalances between legs. Since each leg works independently, you can identify and correct strength differences, leading to better overall symmetry.
Plus, Bulgarian split squats are fantastic for improving balance and core stability, making them a functional exercise that benefits your day-to-day movements as well as your workouts.
How to Nail It:
Back Foot Placement: Position your back foot on a bench or sturdy elevated surface about knee height. The top of your foot should rest comfortably to avoid unnecessary strain.
Controlled Movement: Lower yourself slowly to maintain balance and control. This also ensures your glutes, rather than momentum, are doing the work.
Lean Slightly Forward: A slight forward lean during the descent shifts more emphasis onto your glutes without sacrificing form.
Why They’re Worth It: Bulgarian split squats don’t just target your glutes—they also engage your quads, hamstrings, and core. They’re highly adaptable too: whether you’re using bodyweight, dumbbells, or a barbell, this exercise delivers results. And because they don’t require heavy equipment, they’re perfect for home workouts or gym sessions alike.
Pro Tip: Start with bodyweight to perfect your form before adding resistance. Even without weights, Bulgarian split squats pack a punch!
Sumo Squats: Go Wide or Go Home
Sumo squats are a powerful twist on the traditional squat that shifts the focus to your glutes, inner thighs, and hamstrings. By adopting a wider stance, you engage muscles that standard squats don’t target as intensely, making this move a must-have for anyone looking to sculpt and strengthen their lower body.
The wide stance also reduces the range of motion at the knee joint, making sumo squats a more joint-friendly option for those with knee discomfort or injuries.
But the real magic happens in your hips. The outward rotation of your feet and the extra space created by the wide stance put your glutes in a position to work harder. This hip-opening effect doesn’t just help with glute activation—it can also improve your flexibility and mobility over time.
How to Nail It:
Feet Positioning: Place your feet wider than shoulder-width apart, with your toes pointing out at about a 30-degree angle (or more). Adjust based on your comfort and mobility.
Depth Matters: Lower yourself until your thighs are parallel to the floor or slightly deeper if your mobility allows, keeping your knees tracking in line with your toes.
Engage Your Core: Keep your core tight to maintain balance and prevent your back from arching during the movement.
Why They’re Worth It: Sumo squats are fantastic for targeting the often-overlooked inner thigh muscles (adductors) while still giving your glutes plenty of work.
They’re also incredibly versatile—you can perform them with bodyweight, a barbell, or a dumbbell held between your legs. Plus, they’re a functional exercise that can carry over to real-life activities like lifting and moving heavy objects.
Additional Benefits:
Improves hip mobility, which is essential for deeper squats and overall lower body health.
Strengthens the stabilizer muscles in your legs, reducing the risk of injury.
Offers variety in your training, preventing plateaus by challenging your muscles in a new way.
Pro Tip: Keep your chest up and your shoulders back throughout the movement. This not only ensures proper form but also allows you to safely lift heavier weights for more glute gains.
Front Squats: The Quad-to-Glute Balancer
Front squats might have a reputation as a quad-dominant exercise, but don’t be fooled—they can still pack a punch for your glutes when performed correctly.
Unlike back squats, front squats shift the load to the front of your body, encouraging an upright posture. This subtle change activates your core and quads more while still engaging your glutes, especially when you focus on depth and proper technique.
The key to targeting your glutes with front squats lies in driving through your heels and reaching a full range of motion. The deeper you go (while maintaining form), the more your glutes fire up to bring you back to standing. It’s a fantastic exercise for building overall lower body strength with a side of glute gains.
How to Nail It:
Bar Positioning: Rest the barbell on the front of your shoulders, keeping your elbows high and your chest lifted. A secure grip ensures the bar stays in place throughout the movement.
Focus on Depth: Squat until your thighs are at least parallel to the ground, ideally a bit lower if your mobility allows. The deeper you go, the more your glutes are activated.
Drive Through Your Heels: Push through your heels as you stand back up, keeping your torso upright to avoid tipping forward.
Why They’re Worth It: Front squats don’t just strengthen your glutes—they’re a full-body exercise that challenges your core, improves posture, and enhances overall stability.
The forward bar position requires more core engagement, which means you’re working more muscles than you might with other squat variations.
Additionally, they’re kinder to your lower back compared to back squats, making them a great choice for anyone with back concerns.
Additional Benefits:
Enhances mobility in your hips and ankles, which translates to better performance in other lifts.
Strengthens your core and improves balance, making it a functional exercise for daily activities.
Reduces the risk of injury by promoting better posture and alignment during lifting.
Pro Tip: Start with lighter weights to perfect your form and focus on maintaining an upright torso. Once you’ve mastered the movement, gradually increase the load for bigger gains. And if bar positioning feels awkward, try using dumbbells in a goblet squat position as a beginner-friendly alternative.
Hip Thrusts: The Undisputed Glute King
Technically, hip thrusts aren’t a squat, but when it comes to glute isolation, they reign supreme. No other movement comes close to activating your glutes as effectively as this one.
By focusing entirely on the horizontal motion, hip thrusts eliminate distractions from other muscle groups, allowing you to zero in on those glute muscles. Whether your goal is to build strength, add size, or improve athletic performance, hip thrusts deliver on all fronts.
The constant tension your glutes experience during a hip thrust is what makes this exercise so powerful for growth. At the top of the movement, your glutes are fully contracted, creating a peak activation point that few other exercises can match. Add some weight to the mix, and you’ve got yourself a recipe for serious glute gains.
How to Nail It:
Set Up Properly: Sit on the floor with your upper back resting against a bench or sturdy surface. Roll a barbell over your hips (or use dumbbells if you’re just starting out).
Focus on the Lift: Drive through your heels to lift your hips until your body forms a straight line from shoulders to knees.
Pause and Squeeze: At the top, pause and squeeze your glutes as hard as you can before lowering slowly. This pause is where the magic happens!
Why They’re Worth It: Hip thrusts are all about maximizing glute activation without putting strain on other joints like your knees or lower back. They’re ideal for anyone who struggles to feel their glutes working during traditional squats. Plus, they’re incredibly versatile—whether you’re using a barbell, resistance bands, or just your bodyweight, you’ll still reap the rewards.
Additional Benefits:
Great for improving posture, as they strengthen the muscles that stabilize your pelvis and lower back.
Boost athletic performance by increasing explosive power, which is essential for running, jumping, and sprinting.
Strengthens your hip extensors, which play a key role in everyday activities like climbing stairs or standing up from a chair.
Pro Tip: Don’t rush the movement. The slower you lower your hips back to the starting position, the more tension you keep on your glutes, leading to better results.
What About Other Variations?
Squat variations are a great way to keep your workouts interesting while targeting your glutes from different angles. Each variation offers unique benefits, making them valuable additions to your routine. Here’s a closer look:
Goblet Squats: A beginner-friendly option that reinforces proper squat mechanics. Holding a dumbbell or kettlebell at your chest helps improve posture and control while still engaging your glutes.
Pulse Squats: These are fantastic for your glutes! The small, controlled pulses keep your muscles under constant tension, which is key for glute activation and endurance. They’re especially effective when used as a burnout at the end of your session, ensuring your glutes are fully worked.
Curtsy Squats: Add a lateral movement component, hitting your side glutes (gluteus medius) while improving balance and hip stability.
Step-Out Squats: These combine side-to-side movement with traditional squats, targeting your glutes and inner thighs while also enhancing hip mobility.
Goblet squat
The key takeaway? Variety is your best friend when it comes to glute training. Combining different squat styles challenges your muscles in new ways, helping you avoid plateaus and stay on the path to stronger, more sculpted glutes. Just remember: proper form and consistent effort always win the day.
Squat Gear You Need for Better Glutes
The right equipment can take your squats—and your glutes—to the next level. From essential tools to handy accessories, having the right gear ensures you’re working out safely, effectively, and comfortably. Let’s break it down.
Why a Squat Stand Is Essential
If you’re serious about building your glutes, a squat stand is a game-changer. It provides the stability and support needed for heavier lifts, allowing you to focus on proper form without worrying about balancing the barbell. This means better glute activation and fewer chances of injury.
A quality squat stand can help you progress safely and confidently, whether you’re training at home or in the gym.
Accessories to Level Up Your Squats
Resistance Bands: Great for adding tension at the top of your squat or as a warm-up tool to activate your glutes before heavy lifting.
Weightlifting Belts: Provides core support during heavy lifts, helping you maintain proper posture and prevent back strain.
Knee Sleeves: Keeps your knees warm and supported, reducing discomfort during deep squats. Perfect for those with joint concerns.
Squat Pads: Protects your shoulders and neck when performing barbell squats, ensuring a more comfortable experience, especially during heavier sets.
With the right tools, you can train smarter, lift heavier, and see better results. Choose gear that supports your goals and helps you squat your way to stronger glutes!
Final Thoughts
Building stronger, shapelier glutes isn’t about sticking to one type of squat—it’s about experimenting with different variations to find what works best for your body. Every squat brings something unique to the table, so don’t be afraid to mix things up and challenge yourself.
Equally important is using the right equipment and accessories to support your goals. Whether it’s a sturdy squat stand for stability or resistance bands to intensify your workout, the right tools can make all the difference.
Most importantly, never underestimate the power of good form. Quality over quantity will always lead to better results. So, focus on every rep, aim for depth, and engage those glutes fully. With consistency and variety, your dream glutes are well within reach!
As a mom, life can often feel like a whirlwind of responsibilities, and it’s easy to get caught up in the hustle of daily routines. Between managing your kids’ schedules, work, and household chores, finding time to slow down and appreciate the small moments can seem impossible. But practicing gratitude doesn’t have to be complicated or time-consuming. Incorporating gratitude into your life can help you feel more centered, reduce stress, and increase overall happiness.
At FIT4MOM, we encourage everyone to focus on gratitude, kindness, and love, not just on special occasions but every day. These values are the foundation of everything we do, from workouts to community gatherings. By fostering gratitude and spreading kindness, we create a world where moms and their families can thrive, ensuring a brighter, more positive future for all. Together, we can make every day an opportunity to embrace health, happiness, and love.
Here are five simple and effective ways moms can weave gratitude into their daily lives:
Studies show that up to 80% of people who lose a significant amount of weight end up regaining it within a year or two.
This highlights a harsh reality: losing weight is challenging, but keeping it off can be even harder. Weight regain is common due to a complex interplay of factors. These include biological changes that slow metabolism after weight loss, the challenge of maintaining new habits long-term, life events that disrupt routines, and unrealistic expectations about the weight loss and maintenance process.
But the common struggle of weight regain can also be your path to lasting change.
Jonathan’s Story: A Second Chance at Sustainable Weight Loss
Enter Jonathan.
We take great pride in leaving our clients better than we found them, including more effective habits, routines, workouts, and diets. And, on the surface, that seemed to be the case with Jonathan. He worked with us, lost nearly 20 pounds, and then graduated to a healthier life.
Or, so we thought.
In January of 2022, Jonathan returned. That weight he lost had come back. Jonathan was frustrated, and we were hurt because we didn’t complete the job.
“I came back to Born Fitness a second time around after having a lot of success with the team in 2020, losing 15 to 20 lbs and then gaining that back over the course of about a year and half. I had really started to believe this narrative that I had failed, that I couldn’t get back to where I was, and that I had lost the ability to take control of my physical health and appearance.”
Everything in our approach is designed to help people build the skills that allow them to adapt to variations in life. It’s not enough for us to help our clients get results — we want everyone to keep their results and know how to react and thrive when everything isn’t perfect or easy.
So, for round two, we focused more on helping Jonathan be where he wanted but without the weight coming back.
Focusing on Sustainability in Weight Loss.
This time, we keyed in not just on what was working for him but what was sustainable. It’s the backbone of our approach, but — sometimes, when you’re seeing results — it’s easy to stop and question if the right habits are being built. It helps you ask, “Are we building this for weight loss, or are we building this for real life?”
Or, more importantly, it helps to speak with clients to understand “What do you think it will take for you to be healthy now and in the future?”
Jonathan had all the tools, but he started to doubt that he could do it again. His perspective might feel familiar to some of you:
“A lot of my fears and lack of confidence stemmed from unrealistic expectations about what will and won’t work for transforming my body and meeting my goals.
Eventually, I got tired and as I put weight back on, I started to stop trusting my knowledge of what would work for me. In fact, I was expecting this time around to have to make even bigger changes and adjustments to hit my goals after putting that weight back on.”
You’re taught to believe that great results are the byproduct of extreme sacrifices and behaviors. While the most extreme results (think becoming a professional athlete or competing in a bodybuilding competition) require more sacrifice, the incredible results most people desire don’t require drastic changes.
The Power of Mindset Shift in Weight Loss.
As Jonathan discovered the second time around, a simple mindset shift can unlock incredible results and life-changing healthy behaviors:
“I’ve come to embrace the fact that making progress was really more about:
Going back to the basics
Making several small (but key) changes in my diet
Being willing to experiment with things that worked for me (so they would stick!)
Giving things proper time to see results (to include the inevitable ups and downs)”
We couldn’t have said it better ourselves, Jonathan.
Your Journey to Sustainable Weight Loss Starts Here.
If you want help shifting your mindset and finding the type of changes that deliver results and work with your lifestyle, we’d love to help. Apply to our online coaching program here.
B.J. holds a B.S. in Health and Human Performance and multiple certifications, including Precision Nutrition Level 1 and BioForce Certified Conditioning Coach. Over his 14-year coaching career, he’s been fortunate enough to coach a wide range of clients. From online clients looking to get in great shape to CEO Nate Checketts (Rhone) and CEO Marcelo Claure (Softbank), and professional skateboarder Sean Malto. Before beginning his training career, he was a sports science lab research assistant.
