Photo by Freepik
Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Exercise
The glute muscles located in the buttocks responsible for hip extension, abduction, and rotation. Building strong and toned glutes can be achieved through a combination of targeted exercises that focus on the buttocks. Here are six effective glute-building exercises.
Photo by Freepik
Squats are a compound exercise that targets the glutes, quadriceps, and hamstrings. Stand with your feet shoulder-width apart, bend your knees and hips, and push back up to the starting position. You can perform bodyweight squats or add resistance using barbells, dumbbells, or kettlebells.
Photo by Unsplash
Hip thrusts specifically target the glute muscles. Sit on the ground with your upper back against a bench, feet planted firmly on the floor, and knees bent. Drive your hips upward, squeezing your glutes at the top, and then lower your hips back down. You can add weight or resistance band across your hips.
Photo by Freepik
Lunges work the glutes, quads, and hamstrings. Take a step forward with one leg and lower your body until both knees are at a 90-degree angle, keeping your front knee aligned with your ankle. Push back up to the starting position and repeat on the other leg.
Photo by Unsplash
Glute bridges isolate and activate the glute muscles. Lie flat on your back with your knees bent, feet flat on the ground, and arms by your sides. Drive your hips upward, squeezing your glutes at the top, and then lower your hips back down. You can perform glute bridges with just bodyweight or add resistance using a barbell or resistance band.
Photo by Freepik
Deadlifts primarily target the posterior chain, including the glutes, hamstrings, and lower back. Stand with your feet hip-width apart, grip a barbell with hands shoulder-width apart, and keeping your back straight, lift the barbell by extending your hips and knees. Lower the barbell back down to the starting position.
Photo by Unsplash
Step-ups engage the glutes, quads, and hamstrings. Stand in front of a step or elevated platform. Step onto the platform with one foot, pushing through your heel, and lift your body up. Step back down and repeat on the other leg. You can increase the difficulty by adding weights in the form of dumbbells or a barbell.
Photo by Freepik
Remember to start with proper form and gradually increase the intensity or weight as you progress. It's also important to have a balanced workout routine that includes exercises targeting other muscle groups for overall strength and stability.
Photo by Unsplash