5 Effective Exercises That Will Build Up Your Glutes, Improve Your Posture And Burn Fat

The glutes are the largest muscle group in your body. They often become atrophied as a result of sedentary position or due to the lack of physical activity. The glutes, besides the largest group of muscles, they are also the most powerful ones because they have many functions.
This muscle group strengthens the legs, supports the spine and stabilizes the pelvis. Moreover, strong glutes can improve your posture and help you with high-intensity activities. They will also prevent injuries, strengthen the whole body and tighten the buttocks.

However, in order to do this, you must practice some exercises. Fortunately, you can make your glutes stronger by exercising 15 minutes, a few days a week. We present you 5 powerful and easy exercises which you can perform at home.

The 5 Best Glutes Exercises

Squat Pulse

This exercise will not only target your glutes, but also your inner thigh and quadriceps. Some people call this exercise Sumo Squat Pulse because it resembles the sumo wrestling stance.

How to Do the Move

Stand with your legs at a hip’s width apart. Your toes should be turned outward. Maintain your back in a neutral position and place your arms in front of your body. Next, squat downwards while tightening the abs and the glutes simultaneously. Do 3 sets with 15 repetitions. You can even use dumbbells as soon as you master this exercise.

Donkey Kicks

This exercise will help you stabilize the muscles of the hamstrings, core and glutes.

How to Do the Move

Stand on all four with your knees and hands at shoulder’s and hip’s width apart. Tighten your core and slowly raise your left leg towards the ceiling. However, you shouldn’t lift your leg higher than the torso. Keep the position for a while and return the knee towards the floor without touching the ground. Repeat 15 times with each leg in 3 sets.

Weighted Bridge

This exercise is predominantly effective for the glutes. However, it will also target the back, the hamstrings and the core. If you’re a beginner do only sets of 10 reps without a dumbbell.

How to Do the Move

Lay on your back with your knees bent. Place your feet on the floor in a parallel position to the knees. Then, take a light dumbbell and place it on the hips. Next, raise them off the floor while you are tightening your abs, tights, and glutes.Then, go back to the initial position without touching the floor. Do 3 sets of 15 reps.

Lunges

This exercise will help you gain flexibility.

How to Do the Move

Start in standing position with the legs at hip’s width. With one leg step forward and bend the knee at 90 degrees. Hold for 5 seconds and go back to starting position. Repeat the move with the other leg. Do 3 sets with 10-20 reps.

Fire Hydrant

Repeat the starting position from the previous exercise, but open your leg towards the side so that the hip is opened. Moreover, the right thigh should be parallel to the floor. Go back to starting position by returning the knee. Make sure you don’t touch the floor. Do 3 sets of 16 reps.


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