7 Best Butt Exercises for Toned Glutes
Follow this workout and you'll be on your way to a stronger, more lifted bum in no time.
By vickykumbhar
Let's face it, we spend more time sitting on our glutes than using them. Your glutes are actually made up of three different muscles, and that includes the gluteus maximus, which is the largest muscle in the body but often the most neglected.
While you may be in it for the aesthetics, you'll find that glute training has a ton of other advantages as well. Gunnar Peterson, celebrity trainer and strength and conditioning coach for the LA Lakers, says that consistent glute training has metabolic, functional and performance benefits too. "Metabolically, training your glutes is important and will pay you back after your workout," Peterson shares.
What's more, incorporating glute toning exercises into your routine can also help prevent injury. "Whether it be lower back issues I've developed, knee issues, tearing my calves... if I had focused more on gluteus maximus and medius strength, most of these injuries wouldn’t have happened to that severity," says Harley Pasternak, celebrity trainer and New York Times bestselling author.
Some of the best butt exercises can be done at home with utilizing just your bodyweight. Fitness experts in the Good Housekeeping Institute sat down with Peterson and Pasternak to program the best butt workout that you can do at home. Form is key, but once you master bodyweight you can level up any of these movements by adding weight in the form of dumbbells or kettlebells. Before you start any exercise regimen, be sure to consult your physician or healthcare practitioner.
1. Squats:
2. Lunges :
Stand with your feet hip-width apart. Take a step forward with one leg and lower your body until both knees are bent at a 90-degree angle. Push through your front heel to return to the starting position, then alternate legs.
3. Glute Bridges:
Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Lift your hips off the ground, squeezing your glutes at the top. Lower your hips back down and repeat.
4. Romanian Deadlifts
Hold a barbell or dumbbells in front of your thighs. Hinge at the hips, keeping your back straight, and lower the weights towards the ground. Push your hips forward to return to the starting position, engaging your glutes throughout the movement.
5. Hip Thrusts
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Sit on the ground with your back against a stable surface (e.g., a bench). Place a barbell or a weighted plate over your hips. Drive through your heels and raise your hips until your body forms a straight line from shoulders to knees. Squeeze your glutes at the top, then lower back down.
6. Step-ups
Use a step or bench and step up onto it with one foot. Push through your heel to lift your body up. Step back down and repeat on the other leg.
7. Donkey Kicks
Start on all fours, with your hands directly under your shoulders and knees under your hips. Lift one leg and extend it backward, keeping your knee bent at a 90-degree angle. Squeeze your glutes at the top and lower back down. Repeat on the other leg.
Important:-
Remember to warm up properly before doing these exercises and focus on using proper form throughout. Start with a weight or intensity level that challenges you without compromising your technique. As you progress, you can increase the weight or resistance to continue challenging your glutes and promoting muscle growth.
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