Having a well-toned and firm backside not only looks great, but it’s also essential for proper posture and movement. If you’re looking to strengthen and tone your glutes, try these six exercises:.
1. Squats
Squats are one of the most effective exercises for building strong glutes. Stand with your feet shoulder-width apart, toes slightly turned out.
Keeping your chest lifted and your weight in your heels, lower into a squat until your thighs are parallel to the floor. Push through your heels to stand back up.
2. Deadlifts
Deadlifts target the glutes, hamstrings, and lower back. Stand with your feet shoulder-width apart and a weight in each hand. Hinge at the hips and lower your torso until your back is parallel to the floor.
Lift the weight back up to standing position while squeezing your glutes. Repeat for several reps.
3. Lunges
Lunges are a great exercise for targeting the glutes and building strength in the legs. Stand with your feet together, step forward with one foot and bend both knees until your back knee is an inch off the ground.
Push through your front heel to stand up and repeat with the other leg.
4. Glute Bridges
Glute bridges target the glutes while also working the lower back and core. Lay flat on your back with your knees bent and feet flat on the ground. Push through your heels to lift your hips, squeezing your glutes at the top.
Lower down, and repeat for several reps.
5. Step-Ups
This exercise targets the glutes while also working the quads. Stand in front of a step or bench, step up with one foot, then step back down. Repeat with the other foot. Add weights to increase intensity.
6. Leg Press
The leg press is a great exercise for targeting the glutes, hamstrings, and quads. Sit in a leg press machine with your back flat against the backrest. Push through your heels to extend your legs. Lower back down and repeat for several reps.
By incorporating these six exercises into your workout routine, you’ll be on your way to achieving a firmer and more toned backside.
