have a party glutes not only for aesthetic reasons, but also for your health. The glutes play a central role in rotation and hip extension, among other things. Additionally, there’s nothing like a strong, round booty to draw attention and be the center of attention wherever you go.
While eating a balanced diet is important, incorporating glute exercises into your daily routine can help reduce knee and back pain, improve posture, and help you perform daily activities more effectively. Since there are many exercises to incorporate into your workout, picking the right ones can help you build a tight butt faster. In this article, you’ll find ten simple exercises to lift your glutes and give your butt the shape you want.
See also: How to train smarter, not harder
hip thrusts
This is one of the most efficient exercises for growing glutes.
- You need a bench that is fully attached to the ground.
- Stand on the floor and keep your legs straight. You can also use a dumbbell.
- Now you can bend your knees while keeping your feet slightly apart.
- Once in this position, secure your feet to the floor, squeeze your glutes, and begin to push your pelvis up.
- Make sure your torso is aligned with the floor while your knees are bent 90 degrees.
- Reduce your weight and repeat the exercise 8 to 12 times for better results.
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Photo by Spencer Davis / Upsplash
kickbacks
This exercise can help you improve your range of motion and stabilize your core.
- Get on all fours.
- Position your hands under your shoulders and align your knees under your hips.
- Make sure your spine is straight.
- Lift your right knee and straighten your leg.
- Don’t rotate your hips or shoulders.
- Bring your leg back to its original position.
- Do 2 to 3 sets for each leg.
Lateral gangway
This simple exercise targets your lateral glutes.
- Stand with your knees slightly bent.
- Step left with left leg and shift weight to right leg.
- Bring your right leg to the original position.
- Do the above steps in reverse.
- Aim for 2-3 sets of this exercise in your daily workout.
Abduction of the gluteal bridge
This exercise is wonderful for your lower back and will significantly improve your glutes.
- Lie on your back, keep your arms at your sides and bend your knees.
- Keep your feet flat and knees wider than hips.
- Gently raise your hips toward the ceiling by engaging your glutes.
- Keep your hips elevated for some time, but avoid overextending.
- Using your glutes, push your knees forward before returning to your original position and relaxing.
- You can do this exercise 20 times.
squats
If you want to grow and build your glutes, how can you forget to squat?
- Stand with your feet apart.
- Put your hands on your hips or keep them in front.
- Bend your knees and move your hips back and get into a seated position, as if you were sitting in a chair.
- Make sure your thighs are parallel to the floor and your knees are bent at a 90-degree angle.
- Pause for a while before returning to the starting position.
- Do 2-3 sets of about 10 reps each.
Bulgarian squats
These squats will help you improve your balance and build a tight butt.
- Stand about 2 feet away from a chair or bench.
- Point your foot back away from the chair/bench.
- Place the top of your foot on the chair while bending the other leg.
- Lower yourself into a lunge with your knee close to the floor.
- Almost straighten the leg holding our weight.
- Perform 3-4 sets.
step ups
- Stand two feet in front of a secured bench.
- Put your right foot on the bench.
- Squeeze your glutes and raise your body, then lower your body.
- Repeat the steps 10 times, then do another set, switching to the left foot.
Good Morning
This movement targets the glutes and should be part of your daily workout. Focusing on fitness must be a priority for everyone because fitness positively affects your life and improves its quality. The steps for a good morning are as follows:
- Stand with your feet apart and rotate your arms.
- Partially bend your knees and lower your chest using your glutes to make them parallel to the floor.
- Raise back up while pushing your hips forward.
- The goal is to practice this 10 times.
tracker dog
This exercise will help you strengthen your lower back.
- Keep your knees aligned with your hips while your shoulders are aligned with your hands.
- Make sure your neck is in a neutral position.
- Extend your left arm forward and your right leg back.
- Repeat for both sides.
frog pumps
- Lie on your back with your knees out and your feet together.
- Raise your hips towards the ceiling while squeezing your glutes.
- Lower your body back to its original position.
- Perform 15-20 repetitions as you like.
last words
Being fit and healthy takes effort and patience. If you want to grow your glutes, improve lower back strength, and stabilize your core, the above exercises can be of great help to you. Doing these simple glute exercises will reward you with an attractive and strong butt.
Author: Diane Sherron
Diane Sherron is an experienced writer and fitness enthusiast. She has extensive experience working for clients around the world in the content sector. She also runs a blog that helps college students improve their writing skills. Diane is a fitness enthusiast and never misses her workout.
