Looking to show your glutes some love? There are many workouts out there that incorporate exercises that target your glutes.
Your torso is made up of the largest and strongest muscles in your body that work together to help the body make voluntary movements, such as rotating or extending the hips.
3 Muscles that make up your glutes:
- Minimus
- Medius
- Maximus
Building strong glutes goes beyond giving it a good look. Strengthening these muscles improve posture, athletic performance, and reduce the risk of injuries.
Additionally, a strong set of glutes can help your body perform activities such as sitting, standing, carrying heavy objects, and making your way up the stairs with ease.
3 Exercises That Target the Glutes
Exercises that target your glutes are not meant to be easy, but they will be rewarding if you make it through the burn. Have fun with these exercises, play some music to amp up your energy, and get yourself working your way to the perfect set of glutes.
1. Dumbbell Squats
A simple exercise to follow, dumbbell squats are an effective exercise that will target the muscles you want to work on.
Directions:
- Use a 5-pound (or weight of your choice) dumbbell in each hand and place them by your sides.
- Start in a standing position with your feet shoulder-width apart.
- Squat down low, as low as you can go and make sure your dumbbells come down with you.
- Make sure you squeeze your glutes as you come back up to starting position.
- Perform this exercise for 30 seconds and increase your speed as you get comfortable with the weights.
- Try to perform this exercise without stopping. If you are feeling adventurous, extend the exercise for another 30 seconds and see how many squats you can do in 1 minute.
2. Single-Leg Squat Kicks
This exercise will make you feel the burn almost immediately. Make sure you follow through because that burn means that it’s working and you don’t want to give up just yet.
Directions:
- Stand up straight with your legs feet–width distance apart. You can either start with your right or left leg, as long as you make sure to alternate them.
- Move your right leg back and bend your left knee as you get ready to lunge.
- Bend slightly to place your fingers of your left hand touching the ground.
- Once you are in position, moving as fast you can, move your right leg back up into a standing position and add a little hop in the end. Your arms will be by your sides, or where you feel comfortable as you perform this movement.
- Repeat this exercise for 25 seconds and then switch to work on the opposite side.
3. Lateral Lunge
Not only do lateral lunges help you build a stronger torso, but they will also strengthen your legs and knees.
Directions:
- Start in a standing position with your legs feet-width distance apart. Place your hands by your sides or against your chest. You can either start with your right or left leg, as long as you make sure to alternate them.
- Keeping your left leg straight, extend your right leg out to the side and bend the knee as you reach your mat.
- To get back into starting position, make sure you push your heel to the mat and bring your leg back, keeping your muscles in your glutes engaged the whole time.
- Perform this movement for 25 seconds and then alternate to the left side for 25 seconds.
No Pain, No Gain
Exercises are meant to be hard and will push you to strengthen certain muscles. By regularly performing these exercise, you will notice the difference and will feel accomplished after completing a tough routine.
It is important to stay hydrated, especially after vigorous exercise. Make sure to drink water and eat a healthy meal post-workout. As always, listen to your body and make sure to consult your doctor if you experience any abnormal pain, other than the soreness that comes with exercise.
The content of this Website is for is for informational purposes only, is general in nature and is not intended to diagnose, treat, cure or prevent any disease, and does not constitute professional advice. The information on this Website should not be considered as complete and does not cover all diseases, ailments, physical conditions, or their treatment. You should consult with your physician before beginning any exercise, weight loss, or health care program and/or any of the beauty treatments.
References:
Our Top 10 Exercises to Tone Your Butt. (2015, February 04). Retrieved from https://www.fitnessmagazine.com/workout/butt/exercises/our-top-10-exercises-to-tone-your-butt/
The 24 Killer Bodyweight Moves for Your Butt. (2017, May 09). Retrieved from https://greatist.com/move/bodyweight-butt-exercises
Halse, H. (2017, October 05). Glute Exercises That Fix Tight Hip Flexors. Retrieved from https://www.livestrong.com/article/536009-glute-exercises-that-fix-tight-hip-flexors/
