Four Exercises to Tone and Strengthen your Glutes

Four Exercises to Tone and Strengthen your Glutes

Toning up your gluteal muscles helps to build overall strength, posture and – bonus - leads to a perkier behind. Strong glutes can also reduce the stress on your knees.

Here are four simple moves you can work into your regular training sessions. Each workout helps to boost those butt muscles and strengthens your glutes, along with many other muscles in the body.

1.      Hold and Pulse Squats

Standard squats will boost your glutes but hold and pulse squats will push your body harder and challenge it even move.

Stand with your feet at hip width apart and push your hips back.

Squat down as low as you can and then stand back up about 50% of the way and back down again. From here make tiny pulsing motions from your lowest squat position to a maximum of 50% back up and your glutes will feel the burn.

 

2.      Single Leg Bridge

Glute bridges are the classic butt exercising move but you can take yourself to the next level if you give single let bridges a go. They tone both your glutes and your core.

Begin by lying on your back, with your knees bent and place your hands on the floor for stability. Extend one leg out with the heel of your bent leg pressed into the floor.

Lift your pelvis, keeping your body in a stiffened bridge position. Slowly bring your body back down and repeat the motion.

 

3.      Warrior 3

Warrior 3 is a yoga pose which uses your glute muscles to life the leg and hold it in place. Your leg has to be parallel to the floor so it requires some serious strength in your glutes.

Begin by standing with your feet together and inhaling as you extend your arms out into a wide T position. Exhale as you bend your body forward as the hips and lift your leg out straight behind you into the Warrior 3 position.

Pull your stomach in towards your spine and hold the position for five breaths before returning to standing position.

 

4.      Elevated Split Squat

There is no such thing as too many squats so add to your hold and pulse squats with this challenging elevated split squat. Whether you use a ball, a bench or a chair, this squat helps to push your glutes to their limit.

Begin by positioning the top of your right foot on your bench or chair and keep your left leg straight. Bend your left need and lower your pelvis to the ground, much like a traditional squat.

Go as low as you can go, ensuring your knee stays over your ankle. Return to the original position and that’s one rep down.

https://www.youtube.com/watch?v=VgPpv4Eq9tE

 


The Author

Jessica Ambrose

Jessica is a fitness writer who loves long distance running, yoga, strength training and healthy eating.

Comments

Sarah L.
23 August 2016

Sarah L.

in front of the telly exercise - could have done with that during the Olympics! Now time to get active again, no more excuses.

Emma C.
21 August 2016

Emma C.

The squat pulse hold is really tough! Ideal for doing in front of the telly.

Roger B.
20 August 2016

Roger B.

those are much tougher than they look - I can feel them doing me good. Easy to set up, too.

craig t.
19 August 2016

craig t.

My partner taught me the warrior 3 pose and I can vouch that it is amazing for glutes, as well as for ankle and leg strength. It feels very wholesome to do too, with no possible damage to be done, as far as I can tell.

Sasha B.
17 August 2016

Sasha B.

Just what I need before we head off for a week in Cornwall. Hope these work quick!

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