Glute Workout The Best Exercises and How to Schedule Them
Feb 07 2022 - Gluteboost Team
If you want to have a larger booty and a more shapely body, what you need is glute exercises. The booty is a place where you tend to store fat. That makes shaping it a challenge but not an insurmountable one.
The benefits of a booty workout go beyond just how you look. The muscles in that booty help to stabilize your hips and pelvis. Whatever your goal, it's critical to plan out your glute workouts to get the most benefit.
What you need is glute exercises
Consider some booty building exercises to help get you there.
The Glute Bridge
Sit in front of a bench or sturdy chair with your knees bent and your feet flat on the floor; rest your upper back on the edge of your bench or chair.
Raise your hips in a straight line from your knees to your shoulders, with your upper back resting on the bench; pause, then repeat. That counts as one rep. Perform 10 to 12 repetitions.
One Leg Squat
Place one foot about two feet in front of the other with your hands on your hips. Bend your knees as much as you can while maintaining your shoulders back and chest high.
Pause, then press through your front heel to return to the start position. That counts as one rep. Complete as many repetitions in 30 seconds as you can, then swap sides and repeat.
Butt Out Dumbell Lift
Bend at the hips and knees and hold a dumbbell with an overhand grip in each hand. Keep your hands slightly wider than shoulder-width. Maintain a slight arc in your lower back while bracing your abs.
Pull your torso back and up, press your hips forward, and stand. As you do the activity, squeeze your glutes. Perform ten repetitions.
You can do this exercise using resistance bands, too. Just swap out the two dumbbells for one resistance band that you hold with two hands. Some of the best booty building workouts use resistance bands.
Resistance Band Glute Workout
Wrap the resistance band around your legs, right above the knees or ankles. Keep your feet apart enough to feel a burn.
Lower your booty toward the ground in a squat position. Walk sideways four or five times and repeat the process in the opposite direction. Perform 10 to 12 repetitions or as many as you can manage. This booty workout might be challenging at first.
Lateral Leg Raise
Move the resistance band down to your ankles and stand with your feet shoulder-width apart. Push your left leg back, lifting as high as you can with the band in place. Hold for three seconds and then return to start. Repeat the lift on the opposite leg. Do 12 repetitions on each leg.
Side Leg Kick
With the resistance band around your ankles, stand with your feet shoulder-width apart, knees slightly bent, abs sucked in, and hands on your hips. Kick your leg to the side as far as you can before returning to the starting position. Do 12 repetitions on each leg.
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