Trying to work that butt? Before you watch video after video of glute workouts, you should know more about this muscle group. Your glutes are comprised of three major muscles — gluteus maximus, gluteus medius, and gluteus minimus. The strength of the three muscles together works towards allowing easy movement of legs while also maintaining stable pelvic support. A strong and firm butt is important for the overall functioning of your lower body. So, while you focus on getting toned abs for the beach season, we suggest you follow some exercises for a stronger butt too.
Before you get down to charting your glutes workout plan, it is important that you run a quick check on your muscle strength. Here’s a great explainer video about hip extensors and hip flexors and how our daily routine impacts them.
When it comes to working your glutes, squats are perhaps the most recommended form of exercises. They tone your muscles evenly and also test your resistance to movement to help you better understand your body.
While lunges are an excellent form of exercise for a stronger butt, there are many people who end up doing it wrong. Understanding the correct way to do lunges is crucial to get the maximum benefit and also to save yourself from any injuries.
3. Dumbbell split squat
Many people are now investing in a good set of dumbbells for their workout regime at home. These dumbbells can also be incorporated in your overall workout plan with exercises for a stronger butt. Check out this dumbbell split squat video to know more.
4. Reverse lunge
Reverse lunges are great when it comes to working the gluteus maximus and the hamstrings for stronger support. They also help stretch the hip flexors to minimise the side effects of long hours of sitting and minimal movements.
5. Cossack squats
Cossack squats may look like a difficult exercise but, with determination and regular practice, you can achieve the final goal. Of course, following expert advice and ensuring that you are making the right moves is critical to finding the right balance.
6. High knee
The high knee exercise is not only great for working your glutes but also counts as a great form of workout for cardio and leg days. It requires no additional support or tools and can be done in the comfort of your home.
7. Pelvic clock exercise
Here’s another great addition to the list of exercises for a stronger butt. The pelvic clock exercise helps you stimulate your pelvic muscles with the least amount of effort. All you need to do is find a flat surface and lie flat on your back. It really is as simple as it sounds.
8. Bulgarian split squat
Here’s an exercise for those who are looking for an added level of difficulty. You can either perform the Bulgarian split squat with dumbbells or you can simply do the exercise without any additional weights. The thing to keep in mind is to avoid making any errors, as shown in this video.
9. Quadruped hip extension/abduction
For those who have some experience with using weights and resistance bands, here’s an exciting way to strengthen your gluteal muscles. Resistance bands are easily available and they can be used in different ways for various exercises.
10. Lateral band walk
Another great use for a resistance band is while doing the lateral walk. It mixes things up and adds an additional benefit for strength training while also helping you tone your muscles.
Note: Consult with your doctor before performing these exercises in case of any existing knee, hip, or back injuries.