It looks like the must have summer accessory this year is a healthy, prominent derriere. That’s right, everyone is working overtime to obtain a toned, perky backside. Did you know it’s possible for anyone to grow their glutes? It takes hard work but the results are definitely worth it. Show your glutes some love by giving these exercises a try.
A glute bridge is a really easy way to activate and work your gluteus maximus. There are many different muscle groups being utilized throughout this exercise. An article written by Daniel Bubnis for healthline.com states, “Safe for beginners, the glute bridge isolates and strengthens your glute muscles, hamstrings, and core while also improving stability in your hips.” You can do this exercise by lying on your back with your knees bent and feet planted on the floor. Put your arms at your sides and place your palms flat on the ground. Then, the article goes on to say, “Contract your abdominals and glute muscles, press your feet into the floor, and lift your hips off the floor. Your body should form a straight line from your shoulders to knees. Pause at the top for 5 seconds, then slowly lower to the starting position.”
Executing proper form when deadlifting is very important. To avoid injuries make sure you practice your form with an experienced lifter or thoroughly study how to perform this lift. Deadlifts are a really great exercise that work your low back, hamstrings, gluts, quads, and your upper back as well. This is a great way to build lower body strength especially if you lift heavy.
This plyometric exercise will work your quads, hips, glutes, and hamstrings. To do this exercise, start with your feet shoulder width apart. Bend down into a squat and then use your legs to propel you as high as you can in the air. Let yourself land back down in your squatted position. Keep your core tight and put your all into this exercise to achieve a great workout.
Lateral lunges are a great way to work your inner thighs, glutes, hamstrings, and quads. In another article written for healthline.com, Bubnis gives instructions for performing this exercise. He states, “Start standing tall, feet hip-width distance apart. Take a wide step out to the left. Bend your left knee as you push your hips back. Keep both feet flat on the floor throughout the lunge. Finally, push off with your left leg to return to standing.”
If you know how to do a forward lunge, this exercise will be extremely simple for you. Instead of stepping forward into a lunge, step backward. While forward lunges target your quads, reverse lunges focus more on your hamstring and glute muscles.
It’s never too late to increase your glute gains. Prioritize these few booty- centered exercises in each of your workouts. If you stay consistent, you’ll undoubtedly see progress.