Tone Your Glutes With These Simple Exercises
We know that squats can be an effective exercise to work your glutes. However, doing them over and over again can get boring pretty fast. There are plenty of variations of this exercise that you do when combined together, can be more effective than squats.
If you are ready to round your glute and ditch the squat all together, then try these butt exercises on for size.
1. Single-Leg Glute Bridge.
Lie on your back with your knees bent and your feet flat on the floor near your butt and hip-width apart. Keeping your knees in line, extend one leg. On your exhale, squeeze your glutes and push your hips up toward the ceiling as high as you can go. Pause, then lower until your butt hovers right above the floor, and repeat without touching the ground.
Begin on all fours with your knees hip-width apart and your wrists stacked over your shoulders. With a pointed toe, extend your left leg behind you and slightly to the left side. It should be level with your spine. Keeping your core tight and leg straight, slowly lower your leg to tap the floor. Squeeze your glutes as you lift the leg back to starting position, then slowly tap the floor about a foot to the right. Return to starting position to complete the rep. Repeat for 45 to 60 seconds before you switch legs.
3. Heel-Lifted Squat.
Begin with your feet hip-width apart and your left heel lifted. (For an extra challenge, lift the whole foot off the ground and extend your leg in front of you.) With control, push your hips back as you lower your butt toward the floor, bracing your core to help you balance. Don’t let your standing knee come out over your toes. Pause, then press into your right heel to stand up into the starting position. That’s one rep. Repeat for 45 to 60 seconds before you switch legs.
4. Single Leg Dead Lift.
Stand with your feet hip-distance apart and your right foot a few inches in front of your left. The left knee should be slightly bent. Draw your abs in and slowly fold forward, keeping your left foot in line with your spine as you reach toward the floor with both hands. Pause, then return to starting position. Repeat 45 to 60 seconds before switching sides.
5. Squat to Sumo.
Begin with your feet about hip-width apart and your toes pointing forward. Keeping your knees directly above your ankles, sit back into a squat. Press into your heels and pulse in this position as you turn both feet out about 45 degrees, then back to the starting position.
Perform each exercise for at least 45 seconds each and repeat this workout at least 3 days a week for the best results.
Do you have any solid exercises for your glutes? Share them with us below!
Click here for the full list of exercises from Fit and Fabulous