Glutes are a significant muscle group in your body, as they perform many actions and their contractions helps your hips to move in varying directions. Working on the largest muscle group can also improve your metabolism.
Your glutes muscles can get weak over long periods of time with no exercise.
These exercises will strengthen your glutes giving you a great looking toned look!
Step-up
The Step up is probably one of the most common gym exercises you would find today. If you have been working out, you probably know about it already.
This is a common motion that all of us perform every day when climbing and descending stairs.
• Place your right foot on a step and balance your weight on the centre of your foot.
• Pushing your hips back, shift your weight up and stand straight on your right foot.
• Continue being in the same position with your shoulders and hips square. Keep your body straight and tall.
• To get back to the start position, slowly lower your left foot, pushing your hip back. Getting back to the initial position should take 3 seconds.
• Repeat this for the other leg and once you get the hang of it, try doing this exercise with a pair of dumbbells in your hands for an added challenge.
Barbell Hip Thrust
Commonly known as the king of all glutes exercises, barbell hip thrust is found to work your glutes in a way no other exercise can.
• Start with placing your upper back against a bench and bend your knees with your feet flat on the floor.
• Now place a loaded barbell across your hips and then, raise your hips by squeezing your glutes. Make sure your hips are in line with your body.
• Your back should not arch during the second step. Return to the initial position and repeat.
Hip Hinge
This exercise trains your body for other exercises too. If you are good at the hip hinge, you are very likely to perform all lower-body exercises effectively. Keeping Neutral knee and lower back are the keys to hip hinging.
• Stand tall keeping your feet at a hip-width distance from one another.
• Bend forward keeping your head neutral and your shoulders, ankles, hips all in one line.
• Bend your knees a little and push your hips back as far as you can. Get your torso to be parallel to the floor. Pause.
• Return to the start position by pushing your hips forward and squeezing your glutes as you get back.
Barbell Squat
• With an overhand grip, hold the barbell across your back and stand tall.
• Now with your head high, bend your knees, push your hips back and lower your body. Lower it until your thighs are parallel to the floor.
• Return to the initial position by elevating your body upward, keeping your head straight and looking ahead all the time.
These exercises will train your glutes and help you get in the best shape possible!
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