7 gluteal exercises to strengthen your lower body

Your glutes are the muscles that make up the buttock area. Keeping these strong muscles help stabilize your hips, knees and lower back. Exercises that target your glutes, such as slots, squats and lifts, can help prevent injuries, correct muscle imbalances and improve your global movement.

Walking slots are a dynamic exercise, which means that they involve both movement and muscle contraction. The walking slots question your balance while activating the muscles of your legs, especially your glutes.

Make large wide steps so that the slit depends on the hip joint rather than the knee joint. This helps to refuse your weight for better buttock engagement. You can also hold dumbbells in your hands to add resistance and increase the challenge.

Here’s how to perform walking slots:

1. Stand straight with your feet about the width of the hip.
2. Take a big step forward with a foot and lower your rear knee until it is about 90 degrees, hovering just above the ground.
3. Now go through your front foot and advance the rear foot forward in the next slot.
4. Repeat for 8 to 12 steps per leg.

Note: Adjust the number of representatives if necessary according to your personal endurance, your personal needs.

The divided squats mainly target your glutes and quads (the muscles at the front and the sides of your thighs). This makes it an excellent exercise to strengthen the upper leg muscles. Divided squats also question your balance and unique force, which can help correct the differences in muscle strength between the two sides.

Here’s how to make a Bulgarian divided squat:

1. Take a pair of dumbbells and stand a few meters in front of a robust and high bench.
2. Now place the top of your rear foot on the bench behind you with your pointed toes.
3. Keep your front foot rooted on the ground, lower your body until your front leg is almost parallel to the ground and your rear knee flat on the ground.
4. Push up to return to a standing position, making sure that most of the weight is always distributed to your front leg.
5. Finish 8 to 10 repetitions per leg.

Another variation on unique legs, this exercise targets a buttock at the same time. It also questions your stability of the hip, knee and ankle. Focus on your form and choose a moderate weight to make sure you can feel your glutes working.

Here’s how to make a RDL with a single leg:

1. Hold a dumbbell (or two) in your hands and pass your weight to one leg with a slight turn in the knee.
2. Cut the hips and lower your chest while extending the other leg behind you. Keep your back straight and the shoulders are square.
3. Reverse the movement to stay straight and press your glutes at the top.
4. Perform 8 to 12 repetitions per side.

Hip thrusts have been shown to activate your glutes more effectively than most other exercises. They are more technical and require particular attention to the form, but are incredibly effective when they are safely completed. Always start with a lighter weight and progress once you feel ready.

Here’s how to make a hip thrust using a dumbbell:

1. Sit on the floor with the upper back against a surface or a bench with the bar elongated on your hips (put a stamp under the bar for comfort).
2. Keep your nucleus and drive your heels to lift your hips in extension, until your body forms a straight line of your shoulders on your knees.
3. Press your glutes at the top of the movement, ensuring that you do not extend behind your back (hips only), then slowly lower your back.
4. Perform 5 to 15 repetitions.

Squats target your quads, glutes, adductors (interior muscles) and hamstrings (back thighs of the back), making it an effective leg exercise. You can make squats using only your body weight or increase the challenge using a bar or holding a dumbbell on your chest.

Here’s how to make a squat:

1. Stay with your shoulder width feet.
2. With your offending nucleus, lower your body by leaning simultaneously from your hips and knees until your thighs are parallel to the ground.
3. Go as low as your mobility allows.
4. Discuss through your feet to get up.
5. Following complete, slow and controlled representatives.

Earth lifts are another exercise of basic glutes that targets your entire posterior chain (muscles at the back of your body, from your head to your heels). During the extension of the hip of the earth lifting or the locking at the top of the movement, your glutes are the most committed muscle.

Start with a weight of Kettlebell if you are new in the lifts of earth or if you have history of injuries. As you familiarize yourself with the exercise, you can go to a dumbbell.

Here’s how to make a lifting of the earth:

1. Stay with your feet around the width of the hip to the shoulder width. On the ground, place the kettlebell between your feet or the bar in the middle of your foot.
2. Cut your hips and slightly fold your knees to grab the kettlebell or the bar.
3. Keep your neutral spine when lifting the kettlebell or the bar while driving through your feet and extending your hips.
4. Keep the weight near your body and lock yourself at the top by tightening your glutes.
5. Lower back with control.

The hillsides are an isolation exercise, which means that they use a joint to work on a muscle group. The hillsides question the external rotation of the buttock muscles on your hip, which can help improve the amplitude of movements and stability in the hip.

In addition, the use of a resistance strip during this exercise offers constant tension to your glutes. Choose a strip that allows you to finish a wide range of movements but which always offers a challenge. You can safely make the hillsides to failure, which means until your muscles distribute.

Here’s how to make jackets with a group:

1. Put yourself to the side with your knees and hips about 90 degrees. Place the resistance strip around your thighs, just above your knees.
2. By keeping your shoulders forward, open your knee higher than the ceiling against band resistance, making sure that your chest does not turn.
3. Hold for a few seconds at the top before dropping slowly and finish more rehearsals.
4. Use slow and controlled movements and perform muscle insufficiency before changing the sides.

Regarding the development of your glutes, there are three key things on which you must focus:

1. Form your glutes several times a week, alternating the recovery days.
2. Gradually increase the intensity of each exercise by increasing the weight and the number of sets as you become stronger.
3. Use a variety of rehearsal ranges (between 5 and 15).

Following these key points will help you continue to progress and benefit your muscle health in several ways, ranging from force to endurance.

Although your training load (how much weight) and volume (how many sets / rehearsals) influence your results, your technique is also essential to success. Practice each exercise with lighter weights, especially if you are new to them, and only progress when you feel ready.

It is also important to finish a complete warm -up before starting your training to make sure that your muscles are stretched and ready for movement. This can help prevent injuries. You can also consider doing some lighter warm -up sets of each exercise before your heavier “work sets” of each buttock exercise to activate your nervous system and your muscles for the upcoming challenge.

Anyone can benefit from targeted buttock exercises, especially because strong glutes help prevent injuries and improve your overall movement models. Try a variety of exercises, such as slots on foot, hip pushes, squats and earth lifts.

Incorporate them into your regular drive routine or devote a day of targeted gluteal training. Focus on maintaining the shape before increasing your weight load to avoid injuries.