By Prodyut Das

Glute Workout

Learn how to do Glute workout with expert tips and free fitness videos....

Every woman wants a nice firm butt. The butt area is however also the so called problem area for a lot of women. Women carry a lot of fat deposits in this area because it serves them during their childbearing years. Female bodies are not very willing to give up these fat cells, so women really need to choose the right lower body workout to trim and tone the gluteus maximus!

Glutes Anatomy: this muscular area is primarily made up of the following bundles of muscles: the gluteus medius and gluteus minimus, the tensor fascia lata and the gluteus maximus. The role of these muscles is to stabilize and move the hip joint, in addition to aid in maintain upright posture. Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body. Strong glutes will also define and shape your buttocks.

Best workouts for women for strengthening and toning your glutes, hips and thighs. Toning the glutes to obtain a "tight bottom" is a fundamental part of workouts for women. A butt workout has the advantage of requiring no tools since the most effective exercises (squats and dips) basically exploit the body’s weight as a natural load.

Mentioned below are some great exercise for the buttocks

Squats: glute workout

Start with your feet a little wider than your hips and your feet turned outward slightly. Pull your shoulders down and keep your lower back flat. Squat down below the knee putting most of your body weight on to your heels. Make sure your back stays flat at the bottom and your knees track over your toes. Stand back up to the starting position by pressing through your heel and driving with your glutes. Perform 20 reps to start with.

Single-Leg Squat with Towel: glute workout

Stand with your feet together and place your right foot on top of a folded towel. Shifting your weight to your left leg, slide the towel out slowly to your right. Then slowly return to the start position. Work this side for 1 minute, keeping your elbows bent and your fists together near your chin. When you squat, your left knee should bend between 45 and 90 degrees. After 1 minute, switch legs and do the squats and slides for another 1 minute.

Jump squats: glute workout

Stand with your feet at least hip width apart and place your weight on your heels with your toes pointed forward. Bend your knees and lean forward slightly to keep your knees over your ankles. Hold your hands together in front of your face to minimize the assistance they will provide in this exercise. Practice the squatting portion of the movement first before actually jumping. Lower your upper body to a slight squatting position and push through your heels. Shift your weight to the balls of your feet as your come to a standing position and rise up on your toes. Perform a full jump squat. Come down lower than you did while practicing so that your buttocks are almost to the level of your knees. Lift up hard with an explosive movement, and as your weight comes onto your toes, use your calf muscles to push your feet off the floor and get as much height as possible. Land on your toes before coming back down on your heels. Perform 20 reps to start with.

Forward Lunges: glute workout

To perform the lunge, the individual stands with their feet shoulder-width apart, and then steps forward, landing with the heel first. The knee should be at 90 degrees and directly above the toes, not further (taking a shorter step can put added pressure on the knee). The motion is continued until the back knee is nearly touching the ground. The individual then returns to his or her starting position by driving upward with the front leg.

The lunge can be performed without weights (i.e., bodyweight). However, weight trainers usually seek to increase the difficulty using either dumbbells (held in each hand) or a barbell with weights on it. Advanced trainers may find that grip strength is an issue with the dumbbell lunge, and therefore prefer the barbell lunge. As a variation, plyometric lunges (also known as split squat jumps) can be performed by jumping explosively between lunge positions, with the feet swapping positions at each jump. Perform 20 reps to start with.

Step Ups: glute workout

Step ups are another great exercise for the glutes. For step ups, place one foot on a step or platform and push through the heel to lift the body up. This is an excellent exercise for the glutes, providing you use a step that's high enough, although you may need to work up to a higher step if you're a beginner. You eventually want a height were your knee is at about a 90-degree angle.

The other key is to concentrate all your weight on the stepping leg. In other words, lower down gently, barely touching the toes of the other leg to the ground. You'll really feel this when you take it slow and concentrate on the working leg. Perform 20 reps to start with.

Glute Kickback: glute workout

Get on your hands and knees on the floor, knees bent at 90 degrees so thighs are perpendicular to the floor. Keeping your head up, lift your right leg back and up, maintaining your 90 degree knee bend, until your foot is higher than your head or your thigh is horizontally in line with your torso. Squeeze your right gluteus and slowly lower your leg back to start position. Perform the same with your left leg. Return to starting position and repeat 10-20 times.

One-Legged Cable Kickback: glute workout

Hook a leather cuff to a low cable pulley and then attach the cuff to your ankle. Face the weight stack from a distance of about two feet, grasping its steel frame for support. Keeping your knees and hips bent slightly and your abs tight, contract your glutes (buttocks) to slowly "kick" the working leg back in a semicircular arc as high as it will comfortably go. At full extension, squeeze your glutes for peak contraction. Bring your working leg forward, resisting the pull of the cable until you reach the starting position. After completing the 10-20 reps, complete an identical number using the opposite leg.

Plie: glute workout

Stand with your feet slightly wider than shoulder-width apart and your toes pointing out. Bring your arms out straight in front of you and lower into a squat. Come back up and repeat. Go as low into the squat as you can without letting your knees move past your toes. Be sure to tuck your tailbone under and contract your glutes. Keep your torso tall, and don't let your knees creep past your toes. Do for 1 minute. (After about 40 seconds, pulse at the bottom of the squat for 20 seconds.)

One-Legged Dead lifts: glute workout

Dead lifts are great for your hamstrings, butt and lower back. To do this move, take the left leg back just a bit, lightly resting on the toe. With the weights in front of the thighs, tip from the hips and lower the weights as low as your flexibility allows. Keep your back flat or with a natural arch and make sure you keep the abs contracted to protect the back. Squeeze the glutes of the working leg to raise back up. Do 2-3 sets of 10-20 reps.

Hip extensions: glute workout

Position yourself on your hands and knees. Lift one leg off the floor. Keep the knee straight as you extend the hip, so that the foot is above head level. Try to keep the back and pelvis level and still. Return to starting position and repeat 10-20 times.

Extension On swiss ball: glute workout

Rest your body on the ball with your torso bent forward. Keep your back straight. Contract your lumbar and buttocks muscles and bring your torso on axis with the rest of your body. Return to starting position and repeat 10-20 times.

Fire Hydrants: glute workout

Get down on all fours, hands beneath your shoulders and knees below your hips. For fire hydrants use the leg by lifting the knee way out to the side, like a dog peeing on a fire hydrant. Hold for a second and lower slowly. Perform 10-20 reps, then repeat on the other leg.

Donkey Kicks: glute workout

Get down on all fours, hands beneath your shoulders and knees below your hips. Lift one knee off the floor and in a controlled fashion, squeeze the glutes and kick back and up towards the ceiling, leading with your heel, like a donkey kick. Return to starting position and repeat 10-20 times.

Further Reading

  • Research Finds the Best Butt (Glute) Exercises.
  • American Council On Exercise. Glutes to the Max

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