Glute exercises are not only meant for a better-looking rear but they also provide benefits like great posture and an increased bone density to name a few. Glute exercises help you with the better function of your body movements and work in conjunction with your core to provide a total body balance. Moreover, the Glute muscles group of three consists of your gluteus maximus, medius, and minimus.
For beginners, try some basic Glute exercises which take about 20 minutes to complete.
Top Glute Exercises and Steps to Perform them
- Firstly sit on your knees
- Put your legs together to ensure the hips are on your heels
- Rise and set down the hips on your heels accordingly
- When you lift to the upward position on your knee’s squeeze the glutes to get the maximum potential of the exercise.
Bottoms Up Lunge
- Firstly kneel in a staggerd position
- Bring a foot forward and get your feet in balance.
- Push on your heel drive the opposite knee forward to engage the glutes to stand accordingly
- Lower the foot back to the staggered position and repeat, alternating to the other foot.
- To start,
- lie faced up with bent knees
- Keep some space in your feet accordingly
- Place your hands under your shoulders with fingers facing away from your body
- Lift your hips to a table like position
- Count 1-5/1-10 keeping your glutes squeezed, you can move your arms out to the side to improve balance.
- Finish by slowly lowering the hips back to the starting position.
- Lie on your back faced up with your knees bent
- Lift your hips straight up engaging the glutes
- Lower down slowly
- Repeat it for a measured time (30-60 seconds)
- Stand with your feet together and lean forward a bit
- Jump left and right alternatively
- Engage your glutes to push off, and land lightly
- Therefore take big steps side to side (the movement will resemble that of a speed skater).
Marching Glute Lift
- Lie faced up with bent knees
- Lift your hips engaging your glutes
- Raise a foot and straighten the leg
- Lower the foot and repeat the above step with the other foot
- Try not to twist your hips
Chair Squat Jumps
- Get a good chair ( Chair without a head or armrests)
- Sit over the chair with your straight back
- Keep your feet hip-width apart
- Use your glutes to jump straight up making your feet fly a bit in the air
- Land lightly over the chair in a squat position without touching your glutes to the chair.
- Therefore repeat it for a measured time
These are the top exercises for beginners and experts alike. Some other glute exercises to add to your workout are mentioned below:
- Barbell Hip Thrust
- Dumbbell Reverse Lunge
- Romanian/ Russian Deadlift
- Bulgarian Split Squat
- Sumo Romanian Deadlift
- Barbell Glute Bridge
- Side-lying clam
- Single leg glute bridge
- Suspension glute exercises
- Swiss ball squats
Glute exercises most importantly help to make your butt strong and beautiful. They also help in decreasing lower back pain in addition to providing better athletic posture.