Let’s discuss glutes. You know, those round and perky things that sit on the back of your legs. A woman’s derriere is often considered a symbol of beauty and strength, there’s no denying that well-toned glutes can make a woman feel confident and powerful.
But achieving the perfect glutes can be a real pain in the… well, you know.
First, let’s talk about how our society perceives the ideal glutes. It’s all about the “bubble butt” look, with a pronounced roundness and lifts. But in reality, not all of us are blessed with naturally round and perky glutes.
Some of us have flat glutes, some of us have saggy glutes, and some of us have glutes that resemble pancakes. (That’s OK, we’ve all been there.)
So how can we achieve the perfect glutes?
The key is a combination of exercise and diet. And no, you don’t have to do a million squats and lunges to get the job done. In fact, doing only squats will only work your quads and not your glutes.
Keep in mind that achieving the perfect glutes is not only about how they look but also about how they function. Having strong glutes will not only improve your appearance but also help you with daily activities, improve your posture and prevent injuries.
Here are three types of exercises we recommend for your buttocks muscles:
1. Glute Bridges
Glute bridges are an effective exercise for building strength in your glutes and hamstrings. To perform a basic glute bridge, lie on your back with your knees bent and your feet flat on the ground.
Place your arms at your sides with your palms facing down. Engage your glutes and push through your heels to lift your hips up towards the ceiling, until your body forms a straight line from your shoulders to your knees.
Squeeze your glutes at the top of the movement, and then lower your hips back down to the ground. Be sure to keep your core engaged and avoid arching your back. You can increase the intensity of the exercise by holding a weight on your hips or doing single-leg glute bridges.
This classic exercise works the glutes, quads, and hamstrings all at once. It can be done with a barbell, a set of dumbbells, or your own body weight.
To perform a basic bodyweight squat, stand with your feet shoulder-width apart, toes pointing forward. Lower your body down by bending your knees and pushing your hips back, as if you were sitting in a chair.
Keep your chest up and your back straight, and try to lower your thighs parallel to the ground. Push through your heels to stand back up to your starting position.
Be sure to keep your core engaged, and avoid letting your knees collapse inward or extend past your toes. You can increase the intensity of the exercise by holding weights or doing jump squats.
Lunges are another great exercise for building strength in your legs, particularly your quads, hamstrings, and glutes.
To perform a basic lunge, stand with your feet hip-width apart, and take a big step forward with one foot.
Lower your body down by bending both knees, until your front thigh is parallel to the ground and your back knee is hovering just above the floor. Keep your front knee directly above your ankle, and your chest up and your back straight.
Push through your front heel to lift your body back up to your starting position, and repeat on the other side. Be sure to keep your core engaged, and avoid letting your knees collapse inward or extend past your toes.
You can increase the intensity of the exercise by holding weights or doing walking lunges.
Step-ups are excellent for targeting the glutes and can be done with a step, bench, or box that is at least knee height or slightly lower.
Stand facing the bench or step with your feet hip-width apart and your arms at your sides. Place one foot firmly on the bench and lift your body up, bringing the other foot up to the bench.
Step down with one foot at a time, returning to your starting position with both feet on the ground. To increase the intensity, hold weights or wear a weighted vest.
5. Jump Squats
Jump squats are a more intense variation of the basic squat that can help to increase power and explosiveness in your lower body.
To perform a jump squat, start by standing with your feet shoulder-width apart and your arms at your sides.
Lower your body down into a squat position, keeping your chest up and your back straight. Then, push through your heels to jump up explosively, reaching as high as you can with your arms overhead.
Land softly back into a squat position, absorbing the impact with your legs. Be sure to keep your core engaged, and avoid letting your knees collapse inward or extend past your toes.
With all exercises mentioned, start with a few repetitions and work your way up to more as you become more comfortable with the exercise, and be sure to warm up beforehand to prevent injury.
Don’t forget the importance of good nutrition!
Eating a diet rich in protein, healthy fats, and carbohydrates can help to support muscle growth and recovery.
If you have existing health issues or general concerns, we recommend consulting with a healthcare professional or a certified trainer before starting any new exercise routine.