The Best Exercises to Build Gluteus Muscles
All men and women want to have that perfect rear, but it’s surprisingly hard to tone the muscles of your glutes. The good thing is that it’s not too hard to build gluteus muscles, though making them look perfectly rounded is a bit harder. Most leg exercises will work your glutes to some extent, but there are a few that will isolate the muscle and work it effectively. Here are the 5 best exercises to build gluteus muscles:
Hip bridges are a fairly easy exercise to do, but you’ll be amazed at how quickly they’ll tire you out if you’re doing them correctly. All you have to do is ensure that your glutes are clenched tightly, and you’ll get a great workout.
Try and work up to holding your hips off the ground for up to a minute, clenching your glutes as hard as you can. You’ll find that it will be fairly exhausting, but it will help to give you extra power in these important muscles.
High Step Ups
This is an exercise that you’ll see on just about every workout DVD from the 90s, but it’s still one of the best around. It will get your butt burning and your legs pumping, and you’ll find that it’s even a good cardio workout.
The extra height of the step will force you to engage your glutes as you go to step up, and it will be an excellent exercise to push your rear to its limits. Just take it slowly, do as many as you can, and do the exercise regularly if you want to see good progress.
One Knee Kick Backs
You’ll be able to tone your butt muscles nicely with this exercise, as it will be an isolated movement that will engage just your rear and some of your core muscles. It’s used by many trainers, martial artists, and athletes, and it is one of the best glutes exercises around.
Make sure to keep your back straight, and don’t clench your jaw or hunch your shoulders. It’s going to be fairly tough once you get up to 20 or 30 reps, but keep going through the burn. Breathe through it, and extend your leg as high as you can.
Most trainers won’t recommend deep squats, as they place extra strain on your knees when you dip below a 90 degree angle. However, if you want to work on your glutes, you can do this exercise without any weight. It will be hard on your knees, but it will help you to place more focus on your rear.
Make sure to do this one slowly. Don’t drop down into the squat, but lower yourself using your leg muscles. Stay as low as you can, and don’t come back up too high. Do it right, and it will be an excellent exercise to build gluteus muscles.
Lunges focus on the quads, but rear lunges will engage the butt as well as the thigh muscles. It’s not the most isolated exercise to build gluteus muscles, but it will help to strengthen your legs.
It’s best to do this exercise without weights at first, and get your balance correct as you step into the rear lunge. Once you’ve gotten the exercise form correct, you can add weights to make it more challenging and to increase the burn!
- For strength gain, do 4 to 6 reps per set.
- For general fitness, do 12 to 15 reps per set.
- For endurance and weight loss, do 20 to 25 reps per set.