The 6 best glute exercises for women

January 14, 2023 admin 0 Comments

Whether you refer to it as your butt, booty, slut, butt, or butt, we all have one. And despite what you might think, they are all pretty big. Well, at least compared to other muscles in the body. Yes, the gluteus maximus is the largest muscle that makes up the human body.

Also known as gluteals, these gluteal muscles; It wraps around the buttocks, hips, thighs, and pelvis, and they are responsible for maintaining balance and strength when walking, running, and jumping. Needless to say, It is important to keep your glutes strong. Searching for ways to do this? Here are six of the best butt exercises for women. Make it a workout by incorporating some or all of them into your fitness routine.

Burpees for beginners

This is amazing Butt workout Not for the faint of heart, but it works—hence why it’s included in so many CrossFit workouts HIIT exercises. In addition to the gluteus maximus and gluteus medius, burpees work your legs, hips, core, chest, shoulders, and arms. In other words, it’s a full-body workout that leaves almost no muscle untouched, and it can go awry Expand your range of motion. Here’s how to perform Burpees:

To begin, stand with your feet shoulder-width apart and your arms at your sides. The weight should be in your heels.
Push the hips back to bend the knees and lower into a squat.
Place both hands on the floor directly in front of and inside your feet, shifting the weight onto your hands.
Extend your feet behind you (in a jumping-like motion) to land into a plank position. Your body should be parallel to the floor, in a straight line from head to heels, with your shoulders directly over your hands. Keep your core tight and your back straight. (Avoid arching your back or lifting your butt into downward dog. wait a moment.
Jump your feet back toward your upper body until you land softly on the outside of your hands.
Reach your arms over your head and jump up into the air before landing and then immediately lower into a squat for the next rep. This step should be done in one quick, smooth motion.

Pro tip: Want a bigger challenge? As you lower your body into a plank, incorporate pushups into the movement.

Strong butt lift exercise

When it comes to butt exercises, this humble move seems to have been lost in the workout pool, with people favoring leg deadlifts, Bulgarian squats, and, more recently, bridges. While all of these things are great for building strong texture, this simple step has its own unique benefits. This exercise strengthens the gluteals, quads, hamstrings, and adductors, making it an absolute must on leg day. Heres how to do it:

To begin, stand upright with shoulders back and abs engaged.
Step onto a ladder, plyo box, or bench with one foot, and push down through your heel to straighten your leg and bring your second foot onto the platform next to your front foot.
Keeping your knees slightly bent, swing the first foot back down to the floor and follow with the second step.
Do 2 to 3 sets of 6 to 10 times.
Switch lead food, and do 2 to 3 sets of 6 to 10 times.

Pro tip: Increase the difficulty by holding a dumbbell in each hand.

deadlifts

Deadlifts are the way to go if you want to fill out your butt and get a full body workout. This popular activity It works many muscle groups at once, which helps strengthen the core, lower back, legs and glutes. If you’re looking for a strong lower body, try the following:

Start by standing with feet hip-width apart, knees slightly bent. Hold a kettlebell in both hands or a dumbbell in each hand on your thighs.
Hinge at the hips, bend the knees slightly and push your butt back, keeping your back flat. (Your chest should be roughly parallel to the floor, and the weights should reach your legs.) wait a moment.
Keeping the core engaged and the weights close to the shins, push through the heels to stand up straight.
Pause at the top and squeeze your butt before doing another rep.

NB: Your lower back should remain neutral to avoid injury. If you find yourself rounding it out during heavy deadlifts, keep lowering the weight until you’ve mastered proper form.

hip thrusts

This popular exercise can build strength and size in your sore muscles in a way that many other movements can’t—and Experts agree that they have benefits for many people, including both aspiring athletes and adults over the age of 65. To perform a hip thrust, follow these steps.

To get to the starting position for this exercise:

Sit side by side on an exercise bench.
Place your hands on the seat next to your butt with fingers pointing forward.
Keeping your arms engaged, carefully lift your butt and bring your feet off the bench.
After a few steps, lower yourself to your elbows. Take a few more steps – you should be close to the table top – then replace the elbow supports with shoulder supports. (Do this by dropping your hands, one at a time, to the floor below your butt and gently tilting back so your shoulders are resting on the bench.)
Adjust your body so that your left foot and right foot are about shoulder width apart and are firmly planted on the floor; The knees are bent at an angle of 90 degrees and placed just above the ankles; Your upper legs, hips and butt are raised so that you are in a tabletop position.)

You are now in the starting position. Here’s how to do the hip press:

If you are not using a dumbbell or other weight, rest your hands lightly on your abs or crossed on your chest. using weight? Place it gently on your hips, holding it with your hands to prevent it from tipping over.
Straightening your torso — keeping your upper back in contact with the bench — squeeze your glutes and drive your hips toward the ceiling.
Hold the position, with your upper body still, before slowly returning to the starting position.

Pro tip: Don’t have a workout bench? A stability ball or the edge of your bed should do the trick!

Standing on the glutes

If you’ve never incorporated gluteal pushups into your workout routine, you’re missing out. It’s a challenging move, but it works not only for your glutes, but also in sculpting your lower body, Enhance the stability of the abdominal muscles The hip muscles work. I recommend starting with just your body weight, but if you’re up for a challenge, feel free to add a resistance band around your legs.

Start by standing tall with your feet hip-width apart, back straight, hands on hips, and Abs are involved.
Shift the weight to the right leg with a slight bend in the knee.
Without arching your back, use your glutes to lift the left leg straight behind you, and hold for a moment. (Avoid bending at the waist and bending forward when lifting your leg. Doing so removes tension in the muscles, negating the benefits of the exercise.)
Bring your left leg back to your right leg without letting it touch the ground. That’s one rep.
Repeat the exercise for 12 to 20 reps before switching sides and repeating the exercise on the other leg.

This exercise can also be performed on a cable machine. Simply attach the ankle strap to the device, then wrap it around your ankle. Add desired weight, stand with your feet together, and keeping your back flat and torso tight, complete the bouncing motion.

Sumo squat

Last on the list, but by no means least, is the sumo squat. This is amazing Effective butt exercises are often recommended by personal trainers Because it helps shape and firm the legs while simultaneously building muscle mass in your glutes, hamstrings and quads. Plus, the wider stance offers a unique challenge to bridging the buttocks and inner thighs, giving them a “leg up” over traditional squats. Here’s how to do it:

Stand upright with your right and left feet shoulder-width apart, toes pointing slightly outward.
Tighten your stomach muscles and keep the weight in your heels as you push your stomach back and bend your knees.
Lower from a standing position into a squatting position, making sure that your knees remain wide the entire time.
Stand back, squeezing your glutes at the top of the movement.
Lower back down and repeat.

NB: Don’t let your knees rotate inward as you lower into the sumo squat. They should stay just above the ankle. If you are unable to perform a full sumo squat without rotation, lower to the point at which the rotation begins, and then return to the starting position. Doing so will improve your hip flexibility and, over time, increase the depth of your sumo squat.

weight out

And there you have it – six effective glute-building exercises. While doing these exercises, warm up first, drink plenty of water to keep yourself adequately hydrated, and don’t forget to rest. between groups. Most importantly, listen to your body and stop if something doesn’t feel right. While these exercises may feel a little uncomfortable as your muscles adjust to the stress, they shouldn’t hurt or make you writhing with back pain. If this happens, stop immediately and reevaluate. Finally, if you have an underlying medical condition or injury, Get the go-ahead from your doctor before starting a new fitness routine. Although the above gluteal exercises are generally considered safe, it is always a good idea to keep your primary care provider informed when making changes to your health and wellness.