This is one of the parts of our body which usually draws attention and the one to be more exercised. Carrying out butt exercises not only helps you increase and lift these muscles, but it can also help you avoid injuries, improve your athletic performance and stay in good shape as you grow older.
This article presents a butt workout routine: 15 exercises to do at home, which will help to increase and lift your glute muscles and tone them to avoid injuries and improve your physical condition.
Why do you need to tone your glute muscles?
It is important to show off a toned buttocks, not only for aesthetic reasons. Currently, we spent many hours sitting, we do not walk enough and neither do we climb stairs. This causes the muscles to become weaker and more stretched. The body no longer uses these muscles and overloads those that are closer and stronger, such as the ones in the lower back and those around the knees.
As time goes by, having weak buttocks can lead to hip, knee, and lower back pain. Athletes that have weak buttocks are also likely to suffer from acute injury, such as anterior cruciate ligament tears and hamstring strains.
A good butt workout should involve all the gluteal muscles: the gluteus maximus, which produces energy, the gluteus medius, and the gluteus minimus, which provides stability.
Butt workout routine: Best glute exercises
To strengthen your buttocks, it is important to carry out a glute mass-building routine, in which all areas of these muscles are exercised. You should do it several times a week in order to get the muscle tone necessary to have a firm and lifted buttocks.
Here you can find some specific exercises to tone, increase and lift your buttocks at home.
1. Bodyweight squat
Stand up with your feet just slightly wider than the width of your hips. Place your feet with your toes pointing outwards. Put your arms in front of your chest. Flex your knees keeping your back straight. Squat down until your thighs are parallel with the floor and the knee is at a 90º angle. Go back to the starting position. Do 15 repetitions.
2. Squat and lunge
In this second exercise to strengthen and tone the buttocks, you should do the squat from the previous exercise but, this time, your feet are in a straight position. Once the squat is done, you return to the initial position and then take a large step forward with your left foot. The right knee almost has to touch the ground and allow both knees to bend to approximately 90 degrees. Return to the starting position. Do 15 reps on each side.
3. Side-to-side squat jump
Stand with your feet wider than your shoulder width. Push your hips back, bend your knees and squat down until your upper thighs are parallel to the ground. Put your arms in front of your chest. Jump as high as you can towards the right. Then jump to the left to go back to the starting position. Do 15 repetitions.
4. Lateral squat walk
Stand with your feet wider than your hips width, and your knees slightly bent. Maintaining a slight knee flexion, step your left foot to one side, followed by your right foot. Then go back to the left. Do 15 repetitions. (Note: You can place an elastic band around your thighs for a greater resistance training).
5. Squat pulse
Stand up with your feet wider than the width of your hips, and your hands clasped in front of your chest. Push your hips back and bend your knees to lower into a squat position. Lift your body up about 5 cm, then lower your hips again. Do 15 repetitions.
6. Glute kickback
On your mat, kneel on all fours. Keep your right knee bent at 90 degrees while lifting your leg until your body forms a straight line from your shoulders to your knee, with your right foot kicking towards the ceiling. Drag your leg to the starting position and do it over again. Do 15 reps on each side.
7. Side kick
On your mat, start on all fours. Keep your right knee bent at 90 degrees while lifting your leg away from your body to the right. Start again. Do 15 reps on each side.
8. Rotating hydrant
On your mat, kneel on all fours. Keep your right knee bent at 90 degrees while lifting your left leg away from your body, then rotate your leg until your knee is behind your body in a kickback position. Start again. Do 15 reps on each side to get strong, toned buttocks.
9. Glute bridge
Lie on your back with your knees bent, and your feet on the floor. Press into your heels and buttocks and lift your hips up. Hold this position for two seconds before lowering. Do 15 repetitions.
10. Single-leg glute bridge
Lie on your back with your arms extended to the sides of your body, your knees bent and your feet on the floor, wider than the width of your hips. Keeping your thighs aligned, lift one leg with your toes pointing up. Squeeze your glutes to raise your hips evenly, then lower. Do 15 repetitions.
11. Sumo glute bridge
Lie on your back with your knees bent, and your feet on the floor, a few centimeters wider than the width of your hips. Press into your heels and buttocks to lift your hips up. Hold this position for two seconds before lowering. Do 15 repetitions.
12. Squat jump
Stand with your feet wider than the width of your hips, your toes forward and your hands in front of your chest. Bend your knees, then, intensively jump as high as you can. Land softly and immediately squat down. Do 15 repetitions.
13. Glute bridge walk
Lie on your back with your knees bent, and your feet and buttocks on the floor. Press into your heels and buttocks to lift your hips up. Keep this position and step your right foot a few centimeters forward, followed by your left foot. Return your right foot to the starting position, then your left foot. Do 15 repetitions.
14. Burpee squat
Stand up with your feet wider than the width of your hips. Lower and push your hands into the floor as you kick your legs backwards. Now, jump quickly to make your feet reach your hands, landing in a squat position. When you get up, push your hips forward and place your hands in front of your chest. Do 15 repetitions.
15. Single-leg bend
Finally, the last exercise of this butt workout routine consists in standing on your left leg with the palm of your right hand facing your thighs. Extend your left arm to the side to keep your balance.
Maintain your left leg slightly bent. Lean forward, extending your right leg straight behind you until your torso is parallel to the floor and your hand almost touches the floor. Return to the starting position. Do 15 reps on each foot.
Check out the original article: Ejercicios y rutinas para fortalecer y tonificar los glúteos en casa at viviendolasalud.com
References:
Papí, J. D. (2002). GAP: glúteos, abdominales y piernas: principios para una tonificación muscular eficaz. INDE.
Raisin, L. (2008). CIENTO 20 EJERCICIOS PARA UN CUERPO FLEXIBLE Y TONIFICADO (Color). Editorial Paidotribo.
Vilanova, N. G., Martínez, A., & Monge, A. T. (1999). La tonificación muscular. Teoria y Practica (Vol. 24). Editorial Paidotribo.