What are the Best Glutes Exercises?
Every time you shake your booty, you’re working out your glutes. Men and women want to have a nice butt, and the best glutes exercises will give you a firm and shapely behind. Exercises for the glutes will tone, lift and shape your butt.
Muscles in the Glutes
You may be aware that the glutes are some of the largest muscles in the human body. The glutes are made up of three muscles – the gluteus maximus, gluteus medius, and gluteus minimus. These are the muscles involved in the extension of the hip.
When you stand up from a seated position, you are using your glutes. The glutes are activated every time you straighten your legs from a bent position.
Best Exercises for Glutes
Women want a nice firm butt and they want exercises to make their buttocks more toned. You have to exercise your glutes so your butt won’t look so big. The best exercises for glutes will strengthen the muscles and help reduce fat.
By far one of the best exercises for glutes is the squat. You can start with a 45-pound barbell on your shoulders, or any weight that you are comfortable with. Stand with your feet slightly wider than shoulder-width and pointing outward. Bend your knees to a squatting position.
Your knees should track out toward your toes. Remember to look straight forward. Once your thighs are parallel to the floor, push through the floor and drive your butt off to return to a standing position. Repeat 10 to 12 times.
This is a great glutes exercise for women. Start by resting a barbell across the shoulder. Stand with your feet shoulder-width apart. The lower back should remain taut throughout the movement.
Slowly bend forward at the hips until the upper body is roughly parallel to the floor. Slowly reverse direction and return to the starting position, contracting your glutes as you do so. Perform the desired number of repetitions.
Unilateral Hip Extension
Place your left knee on the bottom of an incline bench. Bend your elbows and position your forearms across the top of the bench to support your weight. In a controlled fashion, raise your right leg as high as it will go.
Keep the leg straight throughout the movement. Contract your glutes and slowly return to the starting position. Perform the desired number of repetitions, and then reverse sides.
Women can do lunges while holding dumbbells in each hand. Step one foot forward while bending the back leg until the thigh of the back leg is at 90 degrees to the floor and the shin is parallel to the floor.
The thigh of the forward leg should be parallel to the floor, and the shin is perpendicular. This is the lunge position. Now, push with the front leg to return to your starting position. Repeat the movement but this time step forward with the other foot.
These are just a few of the best exercises for the glutes. Other glutes exercises include step ups, walking lunges, reverse hyper extension, calf raises, and jumping squats.
You can do glutes exercises once a week. Be sure to give your body time to rest and recover. It is while you rest that your body gets stronger.
You should also remember to eat healthy food and keep up with some cardio exercises to stay in shape and lose excess pounds. After one or two months you should see your butt and legs taking shape.