The glutes are among the top listed area of the body that people wish to tone and strengthen; however, exercises that target the glutes typically require core muscle strength as well, resulting in a full-body workout.
Try the following exercises to tone your glutes, and find yourself sweating, having fun and getting fast results!
Here are the top three glute exercises to help you get a better butt:
Single-Leg Glute Bridge:
This exercise utilizes core strength and can be quite difficult to perform, so if there is difficulty performing this advanced exercise, start by doing a normal bridge. Start by lying on the back, on a yoga mat or towel for comfort, with knees bent and shoulder-width apart. Straighten the right leg while tightening the core, and lift the hips off the ground making sure that hips, knees, shoulders and foot are all aligned. Hold this position for three to five deep breaths, relax and return to the starting position. This counts as one rep, continue repeating this motion with each leg for a total of five reps. As the core and glute muscles gain more strength, the ability for perform more single-leg glute bridges will increase and lead to more desirable results.
To perform this exercise, it helps to be familiar with the classic forward and backward lunge. A few things to avoid during the lunge are letting the knee extend past the toes and arching the back. Start by standing up straight with feet shoulder-width apart, then perform a back lunge with the right leg. Get as low as possible in the lunge, but remember to stop if you feel any pain, as overdoing it may lead to injury. Once you have reached the lowest point possible, maintain that position for 3 to 5 deep breaths, then swing the right knee forwards and upwards, doing a small jumping motion with the left leg during the upwards motion. Land on two feet, remembering that feet should remain shoulder-width apart. Repeat the movement two more times, for a total of 3 reps per interval. Repeat for the left leg, performing as many intervals as possible.
Quadruped Hip Extensions:
This exercise is rather simple, but proper form is crucial to seeing results. Start the exercise on all fours, knees shoulder-width apart. It is important to retain a neutral spine throughout the exercise, as arching the back can affect results and lead to injury. Bring the right leg up into the air while maintaining a 90 degree angle, stopping when the hips, thigh and knee are parallel to the ground. Hold the position for two seconds, release, then repeat. Repeat the motion for the right leg a total of five times, then switch to the other side.
These exercises are very effective in lifting the butt by strengthening the core, glute, and back muscles. They will also lead to better posture over time, which decreases strain on the back. For more tips on how to strengthen the glutes, make an appointment with a Santa Cruz CORE trainer today!