When it comes to doing sports, the gluteus maximus muscles are the most important muscles so it is wise for you to understand what proper glute training is.
Many trainers force squats for the glutes because they really work from every angle, but the problem with squats is that they get pretty boring after a while.
Other problem with glutes is that they are not suitable for people who have knee pain. These are the reasons you should find another option to effectively train your glutes. Luckily, there are many versions which, when performed together, could put the basic squat on the shelves.
Here are some facts you need to know about the glutes:
- If you’re looking to build stronger glutes, squats aren’t the best exercises for you.
- During bodyweight glute activation exercises, you can contract your glutes much harder than when you perform squats.
- There are movements that target glutes, they can activate them with little to no weight.
- Think of the glutes as sleeping giants – they are latent and underused, but full of potential.
- Bodybuilders, models and athletes, they all pay attention to their glutes based on their specific needs. So why not do the same?
Are you ready to start with your glute routine? Here are some butt moves designed especially for you!!!
1. Single-Leg Deadlift with Kettlebell
This exercise is designed to target your backside, your glutes, hamstring and your core as well. Here is how to do the exercise properly:
- Starting position: take a 20 pounds kettlebell in your left hand and raise your right foot slightly off the ground.
- Start to raise your right leg, be sure to keep your back straight and lean your entire upper body forward (your right leg should be in line with your body and kettlebell closer to the floor).
- When you’re done, return to the starting position – this is one repetition.
- Challenge: try not to touch the floor with your right leg when you do the reps.
Do 15 reps in 3 sets on each leg.
2. Curtsy Lunges
Instructions:
- Starting position: Stand straight, keep your hands together at the chest level and the feet shoulder-width apart.
- Keep your hips square and cross your left leg behind. Lower your left knee toward the floor and step backwards. In this position your right knee is directly above your right ankle.
- Make a break for 2 seconds and return to the starting position.
Do 3 sets of 15 reps on each side.
3. Hydrants with Leg Extension
Instructions:
- Starting position: get on all fours and adjust your knees in hip-width position.
- Start the exercise with raising your left knee on your left side and then just extend the left foot to the side.
- Hold in this position for 2 seconds, then bend your knee again, and return to starting position.
Do 20 reps in 3 sets on each side.
4. Step-Ups
There are many variations of do step-ups, like walking up stairs. But, stepping up onto a bench is definitely the perfect way to do this exercise. Here are the instructions:
- Starting position: -Stand straight in front of a bench. Placed your right foot in the center of the bench. Hold a barbell behind your head, right above the shoulders.
- When you step on the bench lift your left knee forward and up.
- Get back in the starting position.
- Switch your legs and do the same on the other leg – this is one rep.
Do 3 sets of 20 reps on each leg.
5. Bear Plank Leg Lifts
Instructions:
- Starting position: get in a plank position placing your shoulders above your wrists. Keep both your knees bent (right knee to 90 degrees).
- Lift your right heel up as high as you can, while squeezing your glutes with your flexed foot at all times.
- Hold in this position for 2 seconds and return to the starting position.
Do 15 reps in 3 sets on each side.
