The glutes are the largest and most powerful muscle group in your body, so naturally they need extra attention when it comes to your workouts. Glute workouts are crucial as they control the movement of your hips in every direction, and help in powering you up, down, forward, backward, and even support your lateral movements. Your butt is one of the most vital parts of your body and helps determine how long you can remain active. As a bonus. working them also increases your metabolic rate so it helps you burn more calories every workout.
However, with many of us spending hours in a sitting position, your glutes stop firing and need to be activated. Glutes that don’t see much exercise end up looking flabby and nobody wants to a fat butt. So here are some basics you can start off with to get your glutes active and stronger.
Sumo Pulse Squat
And we have one squat to round off this list. This is no regular squat though as it gives your inner thigh, your pelvic muscles and your butt the workout they desperately need. The pulse action builds power in your hamstring and thigh muscles too.
Stand sideways on a step, box, or bench at least four inches high with one leg held free of the bench, and keep both hips squared forward and shoulders level. Keeping your standing leg (the one on the bench) straight, raise your free hip directly upward and then drop the leg.
The Plank is such a great cool-down and core strengthening exercise, but it also gets your glutes involved. This Plank medley gives you a great mix of planks that work for your butt and also help you get a stronger core.
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Ever wanted a workout that works on your arms and your butt at the same time? Floor Jacks does just that and gives you slimmer arms while also burning fat and cellulite from your butt area.
Reverse Plank with Leg Raise
A twist on a traditional plank, this one employs your hamstrings and is great for that sculpted butt look. It’s a great way to keep your backside toned, as it makes use of those crucial hip muscles and abductors to give you strength.
People with low high abduction and external hip rotation strength are prone to knee injuries. Having well conditioned hips reduces this likelihood, and makes it easier for you to advance to higher intensities. At least one day in a week, focus on these five simple home workouts for your hip that will make your them stronger, prevent injuries and make you a better performer.
Kneeling Hip-Flexor Stretch
Stand up straight with your legs shoulder-width apart and get into a lunge position. Lower your back knee to the floor, while keeping your upper body still. And you may tilt your pelvis forward. Hold the same position for a minute, before releasing. Switch to the other leg and repeat twice for each leg.
Standing Side Kick
With feet hip-width apart and hands on your hips, slowly extend one leg to the side at hip height. The lifting should be done as smoothly as possible. Make sure your inner thigh is parallel to the floor. Hold for 1 count, then take 3 counts to lower to floor.
Single Leg Bridge
The bridge is a great way to get your glutes conditioned – it can be used post workouts to stretch the lower back and your glutes. This variation adds a difficulty element that makes the workout even more effective. As a bonus, you are also getting slimmer legs with regular single leg bridges.
From a standard squat position, lift your left leg in front of you, then rock it back as far as it will reach. Keep your pelvis or lower back straight and taut. Perform two sets of 20 swings with each leg and then switch. Take rest in between sets.
Marching Glute Bridge
Get a move on while in the bridge position with this workout that activates your glutes, gets your hips flexible and makes your overall lower body much stronger.
An easy one to do after a run or to relax during a workout. It doesn’t get any easier than this when it comes to effective butt workouts.
When it’s time to wake your butt up i.e activate those glutes, try a mix of any of these workouts. Not only will you have great shape, but strong enough glutes to take on any challenge whether it is in martial arts or sports.