If you’re aiming to strengthen and tone your buttocks incorporating exercises that target your glutes into your workout routine is essential. The glute muscles, including the maximus, medius and minimus are crucial for movements like walking, running, sitting and standing. This article highlights seven exercises to work out your glutes with a guide for each.
Squats
Squats are an exercise that targets the gluteus maximus—the muscle in the lower body. They also work out the hips, thighs, calves and core muscles well. Here’s how you can effectively perform squats:
How to Perform Squats:
- Stand with your feet hip width apart.
- Optionally hold weights at shoulder height or by your sides for a challenge.
- Bend your knees while lowering into a position: ensure your knees stay behind your toes.
- Press, through your heels to return to a standing position.
- Repeat this exercise for 2 to 3 sets of 8 to 16 repetitions.
For a challenge give the Bulgarian split squat a try. It’s great, for working on balance and engaging both your quads and glutes effectively.
Contents ↑Lunges
Regarding lunges they’re an exercise that targets the glutes, hamstrings, quads and calves. The staggered stance in lunges really amps up the glute activation.
How to Perform Lunges:
- Start by standing with one foot and one foot back.
- Bend both knees to lunge down while keeping your heel grounded.
- Push through your heel to stand back up.
- Repeat this for 1 to 3 sets of 12 to 16 repetitions.
Lunges offer flexibility as you can tweak them to target muscles in ways.
Step Ups
As for step ups they are an exercise that requires a platform to target the glutes. Proper form is key for reaping benefits from this workout.
How to Do Step Ups:
- Stand facing the step or platform.
- Place your foot on the step.
- Push through your heel as you step up and touch your toes on the step.
- Repeat this for 1 to 3 sets of 12 to 16 reps, on each side.
To make it more challenging consider adding weights or using a resistance band during step ups.
Sidestep Squats With Resistance Bands
Exercises, like sidestep squats with resistance bands target the gluteus medius and minimus by combining squats with movements.
Here’s how you can do them:
To perform sidestep squats stand on a resistance band with medium light tension holding both handles. Take steps to the right into a squat while keeping tension on the band. Do 1 to 3 sets of 8 to 16 steps engaging your biceps by bending your arms for a workout.
Hip Thrust / Glute Squeeze on a Ball
Another effective exercise is hip thrusts on a ball, which adds instability to engage the glutes. Adding weights on your thighs can enhance this exercise.
How to perform hip thrusts:
Start in a bridge position, with your head resting on the ball and lift your butt off the ground. Lower your hips without letting the ball roll and then squeeze your glutes to return to the starting position. Repeat for 1 to 3 sets of 8 to 16 reps. For an added challenge lift your toes during this move.
Hip Extensions
Working on hip extensions is a way to target your glutes while also engaging your core and shoulders. Here’s a simple guide, on how to do hip extensions:
How to Do Hip Extensions:
1. Start by positioning yourself on all fours with your hands under your shoulders and knees under your hips.
2. Raise your leg until it aligns with your buttocks.
3. Lower your leg down.
4. Repeat this movement for 12 to 16 repetitions on each side.
5. For an added challenge consider using ankle weights or holding a weight behind your knee.
One Legged Deadlifts
This variation of deadlifts focuses on intensifying the activation of the glutes, hamstrings and lower back muscles. Here’s a step by step guide on how to perform one deadlifts:
How to Execute Deadlifts:
1. Hold onto weights as you extend your leg backward and lightly touch the floor with your toes.
2. Hinge forward from your hips lowering the weights towards the ground while keeping your back straight and core engaged.
3. Engage your glutes to raise the working leg up.
4. Aim for 1 to 3 sets of 8 to 16 repetitions, on each side while maintaining form and avoiding this exercise if you have any existing back issues.
Other Ways to Enhance Glute Strength
In addition, to strength training participating in exercises can help improve glute strength. Here are some activities you can try:
- Walking Uphill: Increase glute activation by walking up a slope and consider carrying a backpack for an added challenge.
- Kickboxing: The movements involved in kickboxing target muscles in the upper and lower body helping to strengthen them while also burning calories.
- Hiking: This activity not works the glutes. Also helps burn calories especially when trekking uphill. You can adjust the incline on a treadmill to simulate effects.
- Cycling: Whether indoors or outdoors cycling is a way to engage your glutes and improve their strength.
Incorporating these exercises and activities into your workout routine can result in toned buttocks. Experiment, with styles and levels of intensity to discover what suits you best.
