glute exercises – Your Shape Your Life

Let's face it; very few people are born with a naturally amazing figure. To get in and stay in shape takes work, determination, and a lot of exercise. While it's important to work on all parts of the body, one of the most popular regions to strengthen is the glutes -- who doesn't want that bubble butt? A strong backside not only looks good, but it's also important for general health and movement. For those reasons, this article will cover some of the best and toughest glute exercises as a way to help you achieve a great hind asset. Sculpting the Perfect Backside Photo by Gesina Kunkel on Unsplash Bubble butts are coveted for several reasons, and great for at least one. While many people only pay attention to their aesthetic appeal, strong glutes also promote strength in various parts of your body. A powerful backside is crucial for movements that use both your hips and thighs. As a result, shaping a muscular butt improves posture, helps with conditioning, and builds a much more rounded lower half. If you want such benefits, the following exercises are for you. We've included a short video with each exercise so that you'll be sure you're doing them right! 1. Barbell squats Our list begins with the barbell squats. These are the first example of this exercise, but they will be far from the last. When it comes to getting a bubble butt, squats are one of the best exercises you can do. That's because they work both your glutes and legs, giving you two layers of strong fitness. While there are many variations to choose from, barbell squats are some of the most effective. This exercise, as the name suggests, is a squat that incorporates barbells into the workout. Getting started can be a bit tricky, but once you have good balance, you'll be able to perform them with ease. To do barbell squats first stand with your feet hip-width apart. Then, position the barbell so that it rests comfortably on your back above your shoulder blades. At this point, your hands should hold the bar just wider than hip-width apart. Next, point your toes slightly outward and squat down as if you're sitting back in a chair. Be sure to keep your back straight, ensuring tension in your gluts, and never let your knees move past your toes. Do that in reps of 12 to 15. https://www.youtube.com/watch?v=1xMaFs0L3ao 2. Hip bridge pulses Another fun variation on a classic exercise, hip bridge pulses are a great way to work both your glutes and core. Doing an entire set of these can be extremely tough, which is great toward building muscle in your backside. To do this exercise, you need to lie on your back in a way so that your hips are extended and your feet are firmly on the ground. Once in that position, slowly bring your hips down toward the ground and then raise them back up. Once you get your hips back up to the top, pulse for 30 seconds and lower yourself again. That entire process counts as one repetition. To do a full set, you want to do three complete rounds of 15 repetitions. This is a great addition to any workout and one of the best ways to get some extra bubble butt work into your routine. https://www.youtube.com/watch?v=gKH_fUmTfm0 3. Donkey kicks (Glute Kick Backs) Donkey kicks are perhaps one of the most popular butt exercises, and for good reason. This exercise is unique because it combines squats and planks to create a rigorous workout that will strengthen not just your glutes, but your legs, core, and lower back as well. To do a donkey kick, you have to start on all fours with your hands shoulder-width apart. Also, make sure to keep your knees straight and right in line with your hips. Next, resting on your left knee, lift your right leg up and back until you get the bottom of your right foot parallel with the ceiling. Do that motion 12 times and then switch over to the other leg. That completes a full set and gives you a strong workout toward a good bubble butt. Depending on where you're working out, you can use a mat to cushion your knees. That reduces any unnecessary pain that may come from the position. Incorporating a band into the work out also increases the difficulty and resistance. https://www.youtube.com/watch?v=BNDw4ciQoQI 4. Sumo squats Sumo squats are the second type of squat on this list. While similar to the barbell variant, they differ a bit through the fact that you're not using weights (though you can for added resistance). This method is great for working your hamstrings, quads, and inner thighs. However, it hits your glutes to give you excellent muscle tone. A proper squat is all about form, and that's something to always keep in mind as you incorporate them into your routine. Having even one part of your body off balance can prevent you from seeing results or even cause injury. To do these, stand with your feet wider than hip-width apart and have your toes pointed at about 45-degree angles. Then, sit back in a way that lowers you down into a wide squat position so that your knees track outward. As you move into that position, you will slowly get to the bottom of the squat. Once you hit the base of the movement, you next need to use your glutes to push yourself back up to a standing position. That is one repetition. It is best to work in sets of 10. https://www.youtube.com/watch?v=9kiXid7pm6I 5. Lunges Another bubble butt classic, lunges are one of the best exercises to work your glutes. On the surface, this is one of the most straightforward exercises to do. However, don't be fooled. As easy as they seem, lunges are one of the more difficult to do correctly. When performing a lunge, you need to stand so that your knees, hips, and shoulders all face forward. Then, lunge forward with your right foot. That is the only step, but there are a few things to keep in mind. First, always keep your back straight as you lunge. In addition, never twist or strain your lower back. That type of resistance can lead to problems and cause you to hurt yourself. The exercise should be a natural motion all the way through. It is also essential to make sure that your knees never extend past your toes. While that is simple to keep in mind when starting out, it is easy to lose your form as you get tired. https://www.youtube.com/watch?v=QOVaHwm-Q6U 6. Single-leg deadlift Another fantastic way to achieve that great bubble butt is with single-leg deadlifts. Traditional deadlifts are great leg exercises. However, the single-leg method allows you to work your butt by putting one small spin on this classic work out move. First, grab a pair of dumbbells and hold them in each hand. While you may be tempted to start with more weight, especially if you've done regular deadlifts before, it's best to go a bit lighter at first to get the correct form. Once you've found your weight, stand with your feet shoulder-width apart and keep your back straight. Then, bend over and slowly lift your right leg up as you go down. Come back to your initial position and repeat that motion with the other leg. Do that alternation 10 times, and you have a complete set. https://www.youtube.com/watch?v=b9bHy3ojQWA 7. Side leg lifts So far, all of the exercises covered in this guide have been done while standing. Side leg lifts, in contrast, are done while lying on the ground. This exercise is fun and simple, but it also comes with an incredible amount of intensity that will leave you sweating. For this one, lie on your side and support your head with your elbow. Then, place your other hand on your side and keep your legs bent in a way so that they are away from one another. Once into that position, lift your upper leg into the air. Hold it for three seconds and then slowly lower it back down. Repeat that process 15 times and then switch sides. While this is fine on its own, you can add in a resistance band once you feel comfortable with increasing the difficulty. https://www.youtube.com/watch?v=jgh6sGwtTwk 8. Leg kickback A lot of the exercises on this list target a range of muscles. However, the leg kickback is specifically for your butt, which is perfect for getting the desired bubble butt shape. These are a lot like donkey kicks -- we're not going to lie. You can do these lying on a bench, or the edge of your bed, or even while on a stair climber. To use a surface, lie down on the edge so that your upper body is firmly on top and supported. Next, bend your knees and slowly lift your leg up into the air. As your leg rises, tense your butt for three seconds, hold, and lower it back down. Do this in sets of 10 or 15 for the maximum effect. https://www.youtube.com/watch?v=RUrR-et79HU 9. Jump squat The final squat on this list is the jump squat. This exercise is one of the most powerful you can do, and it takes quite of bit of energy. Not only does it strengthen your entire lower body (including your glutes) but it also maximizes calorie burn. The reason these are so good for shaping your butt is because jump squats force you to balance your body weight as you move. That then increases muscle stabilization and increases better posture. For those reasons, this exercise is particularly helpful for anyone who spends a lot of time sitting down, either at a desk or at home. Begin these by standing with your feet hip-distance apart. Lower from that into a squat position by bending down at the knees. Keeping your spine straight, lift your chest, and make sure your knees stay behind your toes. It also helps to have your arms in front of your chest for extra balance. From there, jump straight up and swing your arms overhead. Go up and then return to the squat position. https://www.youtube.com/watch?v=0LGJZqKfpXs 10. Skaters The last bubble butt exercise is skaters. These are interesting because, unlike so many of the above options, they are a cardiovascular based activity. That is unique because it enables you to build up a heavy sweat while also working towards a stronger backside. Everything about this exercise is focused on building strength throughout your quads and glutes, but it increases power in your medial glute and outer thigh, as well. If you're looking to tone while also getting a bit of extra push through your legs, this is the way to go. To perform skaters, begin with your legs slightly wider than shoulder-width apart and your arms at your sides. Bring one leg behind you at a slight angle and move into a reverse lunge. That motion will bring the front knee into a 90-degree angle. At that time, swing your arms in front of your bent knee and leap the back leg forward to switch sides. Switch sides with your arms while doing this in a skater-like motion. That will increase the intensity and give you more balance for the exercise. You can perform these in sets like traditional workouts, or you can do them during a timed routine — both work. The choice comes down to personal preference. https://www.youtube.com/watch?v=4RuxhVJ4-pg On Your Way to Strong Glutes Getting a bubble butt takes work, but the above exercises make the journey a bit easier and much more fun. Everyone wants a good butt, and the above 10 exercises will help you get there. You can either incorporate any of the above exercises into your regular workout routine, or you can do them on their own. In addition, you can choose to only do a few of them or you can mix-and-match several together. That great butt won't happen in one day, but if you stay disciplined, it will come with time. Let us know if we missed your favorite glute exercise or taught you something new down in the comments.