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Theres a lot to love about having strong glutes.
They also dont hurt when it comes to rocking a pair of jeans.
certified personal trainer and creator ofBodyFit by Amy
She adds that glutes help keep our pelvis in line with our spine to maintain optimal posture.
Officially convinced you oughta dedicate more time to your butt muscles?
The best glute exercises you’ve got the option to do at home
1.
Squats
Wondering how can I build my glutes at home?
This will help you develop form while building strength, she explains.
Keep your core braced when you feel your lower back rounding at the bottom.
If youre still struggling, consider reducing your squat depth while you work on improving mobility and core strength.
Hip thrusts
What is the best exercise to activate glutes?
This can help you achieve a more neutral pelvis, safeguard your back, and enhance glute recruitment.
certified personal trainer and creator ofBodyFit by Amy
Schemper tacks onto this, noting to take your time.
Schemper adds that a hip-distance stance is hugely helpful when executing this exercise.
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Keeping your torso too upright can also divert the focus from the glutes to your quadriceps.
Deadlifts are a powerhouse exercise when building those glutes because they simultaneously engage many muscles, Marcotte says.
A dumbbell variation is the best choice if youre starting out, he says.
A common mistake is for the lower back to round, which puts unwanted stress on your spine.
In particular, he says they can be a great warmup before diving into heavier squats.
Ensure you maintain a deliberate pace and focus squarely on engaging those glutes for maximum benefit.
Weighted donkey kicks
Donkey kicks are often thought to be a nonsensical movement inspired by 80s aerobics classes.
Just be sure to brace your core while doing so.
Fire hydrants
Fire hydrants are another 80s-inspired at-home glute exercise thats more effective than it may seem.
You will want to watch out for excessive movement throughout the torso, Marcotte says.
This mistake typically occurs if you start to lean to one side as you raise your leg.
To avoid this, prioritize stability and control throughout the exercise.
Clamshells
This Pilates exercise works the hip rotator muscles located at the base of your butt, says Carroll.
This is also great for working on the muscles that we need to turn quickly and change directions.
To progress the exercise, she says, add a loop band around the mid-thighs.
How to perform clamshells:
9.
How to perform glider reverse lunges:
So how often should you do these glute exercises?
you might do glute exercises every day if you only train light, says Richter.
As you become more advanced, you’re free to ramp up your training volume, notes Richter.
But, if you are just starting out,be careful not to overdo it!
Keep in mind… …
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