It is every woman’s dream to have a slim waist and perky butt. This article teaches you 8 butt training exercises for glutes that can be performed at home. As long as 3 times a week for more than 4 weeks, you are guaranteed to see significant changes in just 1 month.
Table of Contents
1. Squats (Best Exercises for Glutes)
Stand with your feet shoulder-width apart, raise your hands forward, bend your knees, and squat down. It feels like you are sitting on a chair. Lower your body as low as possible until you feel uncomfortable, and then stand up again. For 1 group.
Please note that when squatting, the weight of the body is evenly distributed on the toes and heels. knee when bending, do not exceed the toes, but please maintain an angle of 90 degrees with the ground, and keep the thighs parallel to the ground. Please repeat 10 sets.
2. Glute Bridge (Best Exercises for Glutes)
Lie face up, bend your knees upward, and keep the soles of your feet flat on the ground and shoulder-width apart. Then arch your body and lift your buttocks toward the ceiling until your knees and shoulders are in line.
At this time, your palms are still flat. on the ground, then slowly lie back down to the starting position, and repeat this action 10 times. Please note that when bending your knees, you should point them upward instead of outwards.
Please draw your chin inward, and tighten your abdomen and buttocks when you arch your body.
3. Lunges (Best Exercises for Glutes)
Stand with your feet shoulder-width apart, step forward with your left foot, bend both knees at the same time, and squat down until your right knee is very close to the ground, but not touching the ground, and your left knee should not exceed your toes, then stand up and switch to the other foot.
Do the same movements, one time each for the left and right feet as one group. Please repeat for 8 to 10 groups. Please note that throughout the process, your back should be straight, your eyes looking straight ahead, and your abdomen tightened
4. One-leg kickbacks (Best Exercises for Glutes)
Adopt a four-legged kneeling position (that is, kneel with both knees, palms flat on the ground, so that the buttocks are above the knees), lift the right foot as high as possible from behind the buttocks, bend the knees to about 90 degrees, and then straighten the legs until Feel the tightness of your buttocks muscles, then slowly return to the original position, then change your feet and complete the exercise with both left and right feet as one group.
Please repeat 8 to 10 groups. Be careful not to arch your back as you lift your legs.
5. Clamshells (Best Exercises for Glutes)
Preparatory action: lie on your side on the yoga mat, put a resistance band between your legs, bend your feet slightly, face your knees forward, rotate the upper foot outwards, stay above the resistance for 1-2 seconds, and slowly lower back to the position. starting point.
Inhale when the upper leg is rotated and opened, and exhale under the control of the muscles when returning. Do 10-15 reps on one leg and then change legs.
6. Crab Walk (Best Exercises for Glutes)
Preparatory action, standing position, feet shoulder width apart, put a resistance band between the legs, first step into a slight squat position, keep the upper body straight and chest, do not hunch your back, and take turns to step to the right/left with both feet at the same time, resist the resistance with both legs Don’t pinch your knees in and feel your glutes. Do 15-20 times in one group.
Many people think that to train your buttocks, you only need to do squats. However, to build good-looking gluteal muscles, it also includes deep muscles (gluteus medius and gluteus minimus), as well as the muscles connected to the back of the thigh (biceps femoris), which means Gluteal muscle growth must be stimulated from multiple angles.
The above actions are a cycle, you can rest for 10-15 seconds in the middle, and rest for 30-45 seconds between cycles. Do 3 sets of jumps to challenge yourself!