At age 41, actress Gemma Atkinson revealed the quartet of moves she employs to reinforce her glutes, hamstrings and quadriceps. The ex-WH cover model and co-host of Just As Well wrote on Instagram that a brief illness had forced her to suspend workouts, and she expressed delight at resuming gym sessions. “After 2.5 weeks off from training due to a sinus infection, today I was well and truly back! It hurt, it was sweaty, the endorphins were boosted. Just how I like it,” Atkinson continued.
Recovery and performance
Atkinson noted that the break helped her hit a new personal best on the hip thrust. “Sometimes a rest and reset pays off and clearly I needed one,” Atkinson reflected. She explained that the body signals when it needs time, whether through physical tension, stress, gut health issues, or inflammation. “The body is always communicating with us,” Atkinson said. “Physical tension, stress, gut health, inflammation, or in my case the infection. I was doing a lot and constantly moaning about needing rest without actually taking a rest until I had no choice.”
She acknowledged that slowing down was frustrating at the time but emphasized that sleep and nutrition were her priorities during that period. “Sleep and nutrition [were] my priority, and although frustrating at the time, I’ve clearly benefited from it both mentally and physically,” Atkinson noted.
Before starting the strength session, Atkinson warmed up with cossack squats, cobra poses, and downward-facing dogs. The routine included compound moves designed to target specific muscle groups, along with skipping intervals for cardiovascular conditioning.
The routine
1. Hip thrust
Sit on the floor with the shoulder blades against a bench or step. Balance a barbell with the correct weight loaded on the hips. Keeping the chin tucked in, push through the feet and up through the hips to lift the glutes off the floor, rolling onto the back of the shoulders. Squeeze the glutes at the top. The shoulders, hips, and knees should be in a straight line and parallel to the floor, without arching the lower back. Lower back down in a slow, controlled movement.
2. Romanian deadlift
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Stand with feet hip-width apart, holding a pair of dumbbells in front of the body and keeping them close to the thighs. Squeeze the shoulder blades together to keep the back straight and create a slight bend in the knees. Draw the belly button towards the spine to engage the core. Inhale and hinge at the hips by focusing on sending the hips and bum back. Keep the bodyweight evenly distributed throughout the feet.
Lower until a solid stretch is felt in the hamstrings while maintaining a flat back and neutral spine. Keep the dumbbells close to the legs throughout. Let the eyes follow the angle of the torso as you hinge, looking at a spot on the floor a few metres ahead. Squeeze the glutes to drive back to the starting position. Lock out the hips, but don’t lean back or overextend.
3. Walking lunges
Stand with feet hip-width apart, toes pointing forwards, holding kettlebells at the sides. Draw the shoulders down and back away from the ears. Step the right foot forwards about two feet, making sure to keep it aligned with the right hip. Redistribute the weight evenly throughout the foot. Slowly bend the right knee to lower the body towards the floor. Pause when the right knee forms a 90-degree angle and the right thigh is parallel to the floor.
The left knee should be bent to roughly 90 degrees and hovering a few inches off the floor, though it may also gently tap the ground. Engage the glutes and quads and press through the entire right foot to straighten the right leg. As you return to standing, allow the left foot to lift off the ground behind you, stepping it forwards to meet the right. After regaining balance, take a step forwards with the left foot and repeat the lunge on the left side.
4. Plank lateral walk into plank hold
Wearing a weighted vest, start in a high-plank position with the hands directly under the shoulders. Keep the head, hips, and toes in a straight line, with the core engaged. Simultaneously step the left hand and left foot out to the left. Follow by stepping the right hand and right foot to the left to return to the high-plank position. Continue moving sideways for the chosen distance with control. Avoid letting the hips drop, rise, or rotate as you move. Once the desired distance is completed, hold a stable high plank position.
