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School of Fitness: 10 Simple Exercises How to Lift Your Glutes

Ten easy exercises to lift your glutes and give your backside the desired shape.

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Photo by Cathy Pham / Unsplash

Having firm glutes is not just great for aesthetic purposes, but it is also helpful to your health. The glutes play a pivotal role in rotation and hip extension, among others. Moreover, there is nothing quite like a strong, round booty to turn heads and be the center of attention wherever you go.

While it is crucial to follow a balanced diet, incorporating glute exercises in your daily routine can assist in reducing knee and lower back pain, improving posture, and helping one perform day-to-day activities more effectively. As there are many exercises one can include in their workout, selecting the right ones can help you build a firm butt faster. In this article, you can find ten easy exercises to lift your glutes and give your backside the desired shape. 

Also, check out: How To Exercise Smarter, Not Harder

Hip thrusts

This is one of the most efficient glutes-growing exercises. 

  • You would require a bench that is fully secured to the floor. 
  • Position yourself on the ground and keep straight legs. You can also grab a dumbbell.
  • Now, you can bend your knees while keeping your feet slightly apart from each other.
  • Once you are in this position, secure your feet on the ground, squeeze your glutes and start pushing your pelvis upwards. 
  • Ensure your torso is aligned with the ground while your knees are bent at 90 degrees.
  • Bring your weight down and repeat the exercise 8 to 12 times for better results.

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Photo by Spencer Davis / Upsplash

Leg kickbacks

This exercise can help you improve your range of motion and stabilize your core. 

  • Get into the quadruped position.
  • Position your hands beneath the shoulders and align your knees under the hips.
  • Make sure your spine is straight.
  • Lift your right knee and straighten your leg.
  • Do not rotate your hips or shoulders.
  • Bring your leg back to its original position.
  • Do 2 to 3 sets for each leg. 

Lateral band walk

This simple exercise targets your side glutes.

  • Stand with your knees slightly bent. 
  • Step to the left with your left leg, shifting the weight onto your right leg.
  • Bring your right leg to the original position.
  • Perform the above steps in the opposite direction. 
  • Aim for 2-3 sets of this exercise in your daily workout. 

Glute bridge abduction

This exercise is wonderful for your lower back and improves your glutes significantly.

  • Lie on your back, keep your arms to your sides and bend your knees.
  • Keep your feet flat and knees wider than the hips.
  • Gently lift your hips toward the ceiling by working your glutes.
  • Have your hips raised for some time but avoid overextending.
  • Using your glutes, push forward your knees before coming to your original position and relaxing.
  • You may practice this exercise 20 times.

Squats

If you are looking to grow and build your glutes, how can you forget to do squats? 

  • Stand with your feet apart. 
  • Put your hands onto your hips or keep them in front.
  • Bend your knees and move your hips backward, going into a sitting position as though you are sitting on a chair.
  • Ensure your thighs parallel the floor and your knees are bent at a 90-degree angle. 
  • Pause for a while before getting up into the initial position.
  • Do 2-3 sets containing around 10 reps each. 

Bulgarian split squats

These squats help you to improve your balance and build a firm butt.

  • Stand about 60 cm away from a chair or bench.
  • Extend your foot back facing away from the chair/bench.
  • Place the top of your foot on the chair while bending the other leg.
  • Lower yourself into a lunge with your knee close to the floor.
  • Nearly straighten the leg that holds our weight.
  • Complete 3-4 sets.

Step-ups

  • Stand in front of a secured bench at a distance of two feet.
  • Put your right foot on top of the bench.
  • Squeeze your glutes and lift your body, then lower your body.
  • Repeat the steps 10 times and then do another set by switching to the left foot.

Good mornings

This move targets the glutes and should be a part of your daily workout. Focusing on fitness needs to be a priority for everyone, as fitness impacts your life positively and enhances its quality. The steps to perform good mornings are as follows:

  • Stand with your feet apart and rotate your arms.
  • Bend your knees partially, and using your glutes, lower your chest to make it parallel to the floor.
  • Lift back up while pushing your hips forward.
  • Aim to practice this 10 times.

Bird dog

This exercise helps you to strengthen your lower back.

  • Keep your knees aligned with your hips while your shoulders are aligned with your hands.
  • Make sure your neck is in a neutral position.
  • Stretch your left arm in the forward direction and your right leg backward.
  • Repeat for both sides. 

 Frog pumps

  • Lie on your back with your knees facing out and feet together.
  • Lift your hips towards the ceiling while squeezing your glutes.
  • Lower your body back to its original position. 
  • Perform 15-20 reps at your convenience.

Final Words

Being fit and healthy requires effort and patience. If you are looking to grow your glutes, improve the strength of your lower back, and stabilize your core, the above-mentioned exercises can be of great help to you. Doing these simple glute exercises will reward you with an attractive and strong backside. 

Author: Diane Sherron

Diane Sherron is a seasoned writer and fitness enthusiast. She has extensive experience working for clients across the world in the content sector. She also runs a blog guiding college students to improve their writing skills. Diane is a fitness enthusiast and never misses her workout.

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