Everyone wants to look great in their skin – and skinny jeans. The question is – are you comfortable with the way you look? Maybe you would like to lift and firm your derriere. No problem! All it takes is discipline, dedication, and desire. Warm-up with a few stretches and running in place before you begin. Let’s get moving. Try these seven glute exercises to work your butt.
1. Dumbbell Sumo Squats
Lift and firm with Dumbbell Sumo Squats. Choose a dumbbell or kettlebell for your fitness level (begin slowly and work your way up). Stand in a firm position with good posture. Take a wide stance with feet shoulder-width apart. Begin by holding the dumbbell between your legs. With shoulders back, gently squat, keeping quads parallel to the floor. Do not hunch forward. Squeeze your butt, pressing through your heels and hamstrings, returning to start position. Drive the ascension with your heels, not your toes. Complete five repetitions, rest, repeat.
2. Kettlebell Swing
This is an intense exercise that requires agility and strength. It burns fat, tightens your glutes, and much more. Shoulders and back muscles initiate momentum, but the glutes work just as hard. Begin with a kettlebell between your feet, in a squat position. Squeeze abdominals and glutes to maximize the exercise. Swing the kettlebell upwards towards your face. In a slow, intentional movement, lower the kettlebell back to the floor, protruding your butt. Continue without resting for five repetitions. Rest. Repeat.
3. Romanian Dead Lifts
Use one or two dumbbells for this glute exercise. Hold a dumbbell in your left hand. Slightly bend your right knee and kick your left knee back. Gently lean forward until your torso is parallel with the ground. You will feel the burn and momentum on your right buttocks and hamstring. Breathe gently as you elongate your body and stretch. Pressing through your right heel, return to start position. Complete five repetitions, rest, then repeat on the other side.
4. Leg Lifts
Leg lifts are an easy exercise that can be intensified with slow, intentional moves, as well as increased repetitions. Begin on the floor on all fours. Place knees directly under hips and hand beneath shoulders. Lift your left leg backwards, squeezing abdominals and glutes, toes pointed. Complete 15 repetitions, rest, repeat on other side.
5. Dumbbell Lunges
Grab two dumbbells. Stand in a lunge position (one large step forward with your left leg). Good posture will help to work all muscle groups and help you to avoid injury. Squeeze hamstrings and glutes as you press through your left heel. Drive through heels to a standing position. Complete five repetitions with your left leg, rest, then switch to your right leg.
6. Side Kicks
Side Kicks is another exercise that starts on the floor on all fours. Side Kicks really work the glutes. Squeeze glutes and abdominals tight throughout. Extend your left leg. Swing your left leg out to the side, keeping your leg in line with your hip. Bend your knee and bring your heel inward. Gently and slowly, kick out to the side, straightening your leg. The slower the movement, the greater the burn. Complete 10 to 12 repetitions. Rest. Repeat on other side.
A Yoga pose, start on the floor, on your back. Bend knees, keeping feet on the floor and hip-width apart. Squeeze abdominals and glutes to maximize this exercise. Gently, slowly pull your spine off the floor, creating a ‘bridge’. You will feel the burn in your hamstrings, glutes, and butt. Slowly, return to the floor. Complete five repetitions. Rest. Repeat.
For the skinny on glutes and more information about the dynamics of glute exercises, visit Bret Contreras, The Glute Guy. Contreras has been at this for a while and he has written many articles on the best way to get maximize your workout for killer glutes. He looks at the science and biomechanics behind the exercises; why and how they work muscle groups to tone and strengthen. If you are serious about glutes, sign up for Contreras’ Newsletter. Contreras says, “My goal is to keep your glutes satisfied. While I have a plethora of knowledge pertaining to the fitness industry and often write about a variety of topics, I'll always find ways to deliver you great information pertaining to the glutes!” Try Contreras’ 30 day glute challenge. After 30 days, share your results with Contreras.
For you begin any new exercise program, or increase your workout regime, consult with your healthcare professional. To learn proper technique and form for these and other exercises, connect with a certified fitness trainer. Avoid injury and strain. Some exercises require stamina, balance, and stability. Stay focused and on target. You can do it.