Top 10 glute exercises
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Published: June 12, 2020
We’re not sure about the formal statistics, but we guess most people would agree that there’s nothing sexier than seeing nicely shaped gluteus. So no matter if you’re looking for a way to tone your body, or just need someone to help you lose your weight, today we give you top 10 glute exercises. They are simple and efficient, aim to tighten the muscles of the legs and buttocks – plus you can do it with your own weight! And all that from our personal trainers that will give you tips that are very easy to perform… All of the exercises require a minimum of equipment so you can do them at home and without the need to go to the gym. Let’s start!
Here are our top picks for 10 best glute exercises
Again, the following list is not a formal list, but our top picks for 10 best glute exercises. All of them can be done at home or at the gym, so pick a time and start training!
10. Pelvic tilt exercise (or pelvic trusts)
An exercise that primarily affects the muscles of the back of the thigh and gluteus. In addition, the abdominal muscles as well as the muscles of the lower back are included in this exercise. Of course, if you’re not sure how to do this – or how many do you need, you can search for professional freelance personal trainer Dubai. Personal trainers are always the best choice when it comes to your fitness regime, as they can adapt any exercise to your needs. They can also help you with the number of sets and advising you on the type of nutrition you may need.
9. Sumo squats
An exercise in which the muscles of the inner thigh work the most, but also the other muscles of the legs. The exercise was called sumo squat because of the final position, which is reminiscent of the position taken by sumo wrestlers before the start of the match. Also, this is one of the positions you will find in boxing classes Dubai for ladies. You may not think so, but boxing lessons are the ones that train your lower part of the body more than the upper part. In this way, your glutes will become tighter and more lifted.
8. Side leg lifts
Lifting the leg lying while laying on your side is also one of the best glute exercises that focuses on the muscles of the outer thigh. Keep in mind that tightening the muscles doesn’t really means you will lose weight as well. So, if you’re trying to lose weight, see if counting calories is something that can help you in the process. If not, side leg lifts are definitely something that will help you tone your muscles.
7. Reverse leg lifts (or hip extensions)
An exercise that activates the gluteus and the muscles of the back of the thigh. There are many variations of this exercise, and all are equally efficient. If you’re not sure how to do reverse leg lifts, start with the basics. Put your hands and your knees on the floor and then lift your leg to the back – like trying to hit the wall behind you.
6. Walking lounges – One of the most fun glute exercises
An exercise in which almost all leg muscles participate and that is why it is one of the most popular exercises for the legs and buttocks. As leg lifts, it can also be done in many variations. You can walk to the front, back, side, and so on. The best thing is that you incorporate glute muscles as well as your leg muscles. This is a fun exercise you can do at a beach in Dubai or in your own backyard.
5. Reverse glute raises
Great exercise for the muscles of the back of the thigh and gluteus, but also for the muscles of the lower back and abdominal muscles. If you want a bigger challenge, you can use a fitness ball as well and lift it with your feet. Again, incorporating exercise ball into any of your fitness routines will give you a variety and more challenge.
4. Bench climbing (or step-ups)
An exercise that, in addition to the strength of the leg muscles, also requires good balance and coordination of movements. In addition to the thigh muscles, the thigh muscles are also very active in this exercise. Again, you can do this on any steps and not just the bench. Or, if you are a complete beginner, just step to the front or on the side with one leg at a time.
3. Frog jumps – Among the top glute exercises
This is a very demanding exercise from the aspect of leg muscle strength, so it is not recommended for beginners or people who do not have enough leg muscle strength. Beginners should initially do simple steps, without any jumping. Also, if you have any knee or leg injury, you should avoid jumping in general.
2. Bulgarian or split squat
An exercise that affects the muscles of the front and back thighs as well as the gluteus. This exercise is intended for more advanced exercisers, but beginners can do it – without lowering the knee so much. Again, you can do it on the bench or simply use a chair.
The mother of all glutes exercises! Squatting should be an unavoidable exercise in any serious gluts workout. Probably the most popular exercise for tightening the muscles of the legs and buttocks. It is very simple, requires a minimum of space and no equipment is required to perform it.