Your glutes play a very important role in supporting your spine, stabilizing your pelvis, and helping out with strengthening your legs. And if you aren’t active on a regular basis, these muscles can start to atrophy.
However, keeping them strong isn’t that hard and building them up will improve your posture and not only make you look better but help prevent injuries down the road.
So, get ready to use the four exercises listed below to build up your gluteus minimus, gluteus medius, and gluteus maximus muscles:1
1. Squat Pulse
- Stand up with your legs at hip’s width apart with your toes turned outward and your arms straight out in front of you.
- Squat down, keeping your glutes and abs tight. Make sure to keep your knees in line with your toes and your back straight.
- Stay in this position and raise and lower your butt slightly as if you were bouncing.
- Bounce 15 times and return to your starting position.
- Repeat this movement in 3 sets of 15 repetitions. Use dumbbells to get a deeper stretch.
2. Donkey Kicks
- Start on the ground on your hands and knees at shoulder’s and hip’s width.
- Keep your abs and glutes tight and raise your right heel towards to the ceiling so that your foot is directly above your butt. Make sure to keep your thigh no higher than your torso to avoid injuring your spine.
- Hold the position and slowly return your knee towards the ground without touching it.
- Repeat 15 times on each leg and perform 3 sets. You can also boost your workout by strapping on ankle weights.
3. Fire Hydrant
- Start in the same position as the donkey kick but open your right leg towards the side, opening your hips and keeping your right thigh parallel to the floor.
- Resist the urge to touch your knee to the floor as you bring your knee back to its original position.
- Repeat the movement 15 times on each leg and perform 3 sets.
- Stand up straight with legs at hip’s width apart.
- Step forward with your right and bend your knee at a 90° and hold for 5 seconds.
- Go back to your original position and change legs.
- Do 10-20 reps in 3 sets.
- To increase intensity, use light dumbbells and build up your strength.