Aside from a nicely sculpted back, glutes exercises have other positive effects on your glutes. Your glutes are found in the buttocks. It consists of not one but three muscles. The gluteus maximus, the gluteus medius, and gluteus minimus. The gluteus maximus however, is the largest muscle in the body.
Your glutes are responsible for activities that involve moving the legs in any direction from the hip down. Activities like running, sitting or even standing are achieved with the glutes. Weak glutes may cause back pain and one the ways you can improve it is by glute exercise. Glute exercises can also strengthen your glutes, improve your posture and your posterior chain.
With the following five exercises, you can get stronger glutes. And of course, (what you’ve been waiting to hear) a nicely sculpted back.
1. Glute bridges
Glute bridges are done with or without barbells. Additionally, you can always do this workout at home. They do not only strengthen and enhance your glutes, they also help to work your abs and lower back.
To do this workout, simply lie on your back with your knees facing up. Your feet should also be spread apart and parallel to your hips. With the aid of your feet, slowly lift your hips upwards. Hold this position for 1-3 seconds, then slowly return to your initial position and repeat.
2. Sumo squats
Sumo squats is another amazing workout routine for your gluteal muscles. It doesn’t only strengthen your glutes, it also works your hamstrings, inner thighs, calves as well as your quadriceps. You can choose to use weights during this workout or not.
To do this workout, start in a typical squatting position. With your toes pointing forward, spread your feet wide apart. About 3-4 feet wide will do, but if you can go wider, it is also perfect. Go ahead to then clasp both hands at your chest area.
Begin to bend your knees until your thighs are parallel to the floor and your knees are pointing forward. Hold this position for a few seconds before returning to your initial position and repeating. Make sure to keep your head up and your eyes forward throughout.
3. Fire hydrant
The main muscle this exercise works is the gluteus maximus. If done consistently, it can also help to sculpt your glutes and reduce or prevent back pain.
To do this exercise, you will start by going on all fours. Also, for a better form, you have to look down throughout. Lift your legs from your body at 45 degrees while keeping your knees at a 90-degree angle.
4. Reverse lunges
Reverse lunges are not great for only your glutes. It is a great exercise if you are looking to actuate your cores and hamstrings too. It doesn’t end there. It is perfect and the go-to exercise for people who have concerns in their knees, hips or if they have a tough time balancing their posture.
To do this exercise, stand straight with your hands at your hips. Then take a big step to the back with your left foot. Lower your hips so that your front leg becomes parallel to the floor with your right knee positioned directly over your ankle. Finally, go back to standing by placing your right heel on the floor and bringing your left leg forward to complete one rep. You can then alternate your foot in other reps.
5. Bulgarian split squats
Bulgarian split squats is another excellent exercise if you’re looking to strengthen your gluteal muscles. It also helps to strengthen the core, legs and the upper body.
To do this exercise, you will need a sturdy chair or bench. Stand two feet away from the chair and bench with your hips apart. You should also ensure your head and chest are pointing straight ahead of you.
Furthermore, place your right foot on the bench. Ensure your ankle is placer roughly at the edge of the bench or chair. The movement you will make is at your front leg and placing your right foot on the bench is to make you gain balance during the movement.
While looking straight ahead, bend your front leg (left knee). Throughout this movement, ensure your left knee is aligned or slightly aligned with your left toe. Go back your initial position and repeat the movement.