Top 5 Effective Exercises to Build Up Your Glutes

Has your lack of physical activity made you feel a bit weak in the behind? No wonder – the muscles to suffer the most from a sedentary lifestyle are the glutes, which constitute the largest and most powerful muscle group in your body.

This muscle group consists of three major muscles: the glute maximus, glute medius and glute minimus, and all of them work together to extend, abduct and rotate your hips. Just think of how involved they are in every complex movement you perform, from moving the body in all possible directions to climbing and running.

That makes them incredibly important when it comes to physical health, stability and athletic potential. But when you spend too much time sitting, you glutes can lose their power and efficiency at supporting the spine and stabilizing your pelvis, resulting in an unstable pelvis, decreased leg strength and poor posture.

Furthermore, having untrained and atrophied glutes will give you a hard time during any kind of intense physical activity and increase your risk of injury and back and knee pain.

Then comes the issue of aesthetics, of course – who on earth prides with having a flat, flabby butt that looks squashed in their favorite pair of jeans? Yet, shaping a strong attention-grabbing butt isn’t as hard as you might think. You can sculpt a great backside by performing these exercises few times per week!

  1. Weighted Bridge

Lie on your back with your knees bent and the bottom of your feet firmly on the floor about hips width apart. From this position, drive into your heels to lift your hips straight up. Place a light dumbbell on each of the hips and lift them by tightening the glutes, thighs and abs, and explosively thrusting your hips upwards. On the way up, squeeze your buttocks as hard as you can. In the final position, the body should form a flat line between the knees and shoulders. Perform 3 sets with 15 repetitions each.

  1. Lunges

Stand straight with hands at your sides.
Take a step forward with the left leg. Make sure the leg bends at knee until it forms a 90 degree angle.
Squeeze your glutes for 2 seconds.
Get back into the starting position and repeat with the right leg.Perform 3 sets with 10-20 repetitions each.

  1. Squat Pulse

Stand straight and part your feet to the width of your shoulders and put your hands stretched forward for extra balance. Bend your knees and lower yourself. The knees need to be at 90 degrees angle, while the thighs need to be parallel to the floor. Keep your back straight, without letting your knees extend over your toes  Stay in squat position and go up and down. Move up and down 15 times, then return to starting position and relax. Repeat 30 seconds.

  1. Donkey Kicks

From a high plank position with core tight and hips level, jump feet up and kick butt with heels. Your weight should come forward onto hands, but shoulders should stay in line over wrists. Extend legs and land lightly on toes to return to starting positionPerform 3 sets with 15 reps each.

  1. Fire hydrant

Get down on the mat on all fours. Hands should be directly below the shoulders and knees below the hips. Lift your right leg out to the side. Lift the leg as high as you can without rotating your hips, or leaning to the left side Perform 3 sets with 15 reps each.

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