5 Best Exercise to Build up Glutes, Individuals who lead sedentary lifestyles typically have problems with their glutes since they can become sore and atrophied. The muscles play an integral role in stabilizing the pelvis, supporting the spine, and optimizing the legs’ strength.
The strengthening translates to an improved posture and enhanced body strength. By strengthening your glutes, you’ll be able to do high-intensity activities and exercises. Likewise, they’ll be very beneficial for various sports and running.
Additionally, the fortified glutes will avert injuries. Besides that your body is strong, your buttocks will also be firm. You only need 15 minutes, a few days a week, to obtain all these benefits.
5 Exercise to Build up Glutes maximus, gluteus medius, and gluteus minimus.
1.Weighted Bridge: Exercise to Build up Glutes
In a lying position, bend your knees and plant your feet firmly on the ground and parallel to your knees, slightly more than a hip’s width.
Then, place a light dumbbell on your hips before raising them off the floor. While at it, tighten your thighs, abs, and glutes. For a beginner, it’s advisable first to try this without the dumbbell. Afterwards, lower down to the original position, with your hips still slightly above the ground. Do this 15 times in 3 sets.
2.Lunges: Exercise to Build up Glutes
Stand with your legs at hip’s width. Step forward with one leg before bending the knee at 90 degrees and holding for 5 seconds. Revert to the original position and switch legs. Do three sets with 10-20 repetitions.
3. Squat Pulse: Exercise to Build up Glutes
Stand with your legs at hip’s width apart, toes turned outward, and your arms placed in front of your body. Squat downwards while tightening the abs and glutes. Your back should be straight and knees aligned with the toes.
Stay in that position while bouncing with your buttock. Repeat 15 times before reverting to the original post. Perform three sets with 15 repetitions. Consider using dumbbells to intensify the exercise.
4.Donkey Kicks: Exercise to Build up Glutes
Lay on your stomach. Your knees and hands should be at shoulder’s and hip’s width apart. Lift your legs toward the ceiling so it’s above your butt while tightening the glutes and abs.
Don’t lift it higher than the torso, lest you cause injury to the spine. Hold in this position for a while before returning your knee to the floor. It shouldn’t touch the ground.
Repeat this 15 times with both legs; divided into three sets.
5.Fire hydrant: Exercise to Build up Glutes
Start in the same position as in exercise 4, but open your right leg towards the side to ensure that your hip is opened. The right thigh should be parallel to the floor.
Without touching down, revert your knee to the original position. Do three sets of 15 repetitions.
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