Booty, butt, derriere, backside, bum…whatever you call it, there are advantages to working out your gluteus minimus, medius and maximus muscles. You might be wishing for a booty like J-Lo, and we can work on that goal, but there are many (more realistic) benefits to glute exercise.
Strong glutes help you climb stairs, lift heavy items with ease, improve athletic performance, and even reduce risk of injury to your knees, lower back, hamstrings, and groin.
Now, where to start strengthening these powerful muscles? I recommend several workouts to my members, but you can read on to learn some glute exercises to try out at home.
1. Try Different Types of Squats
Squats are a good place to start. Not only are they great for strengthening glutes, but they’re also great for your hips, core, and back muscles. There are plenty of different types of squats you can perform, and each work different muscle groups in your body. It’s important to remember, however, whichever you choose, be sure to practice your form and technique to avoid injury.
One of the most common, and probably the squat you’re most familiar with is the bodyweight squat or air squat. To perform this basic exercise, start with your feet slightly wider than hip-width apart. Keep your chest up, engage your core, and shift your weight onto your heels as you push your hips back into a sitting position. Lower your hips until your thighs are parallel or almost parallel to the floor. You should feel the squat in your quads, hamstrings, and glutes. Pause with your knees over, but not beyond, your toes. Exhale on your way up, push back up to the starting position, and repeat.
An added benefit to these basic squats is that because they utilize your body weight, they can be done anywhere! As you get stronger, and more experienced with your form, you may want to add some dumbbells for an added challenge.
2. Make Aerobic Exercise A Part of Your Routine
Mix aerobic activity into your routine. Try walking uphill, or elevating the incline on your treadmill or elliptical machine. As you build up strength, you can replace these exercises with sprinting intervals to help further build and strengthen your glutes.
Running regularly is good for glute exercise, but it’s also beneficial for your overall health. While you’re running your booty off, you’re building strong bones, improving cardiovascular health, and paired with proper macros can help lose fat.
3. Perform Lunges
Lunges are another great exercise for your lower body. They mimic a running motion to work the chain of muscles in your core, lower body, from your hips and glutes all the way to your ankles and feet.
There are plenty of lunges you can try, and each type has its own benefits. Side lunges, also known as lateral lunges, can help you increase flexibility and strengthen your quad and glute muscles. Walking lunges keep your body moving and help elevate your heart rate. Adding a core twist to lunges works the abdominal muscles. If you choose to join my group, I can recommend several different lunges for your body type, and teach you the proper form.
Remember to take your time, keep your balance, and use proper lunging form to build body control while also engaging your gluteus maximus, gluteus medius, and gluteus minimus.
That balance will add to your overall fitness and help you build total-body strength and become more agile.
4. Do Some Burpees
Burpees get your entire body moving and engaged. They combine cardio and strength training to work your arms, core, quads, glutes, hamstrings, and everything else. In fact, a recent study found that combining bodyweight exercises with aerobic workouts can not only get you in shape, but it can also lower your blood pressure, especially if done in a community-based exercise group (wink, wink).
You’ll have an easier time getting up and down flights of stairs once burpees become a regular part of your routine. It works all of your muscle groups and helps to build endurance that is unmatched.
5. Try Leg Lifts
Leg lifts help you build up leg and glute muscles, and, like many of the other exercises I’ve recommended, will work more than just your booty. They engage your core, lower back, and hips. They can be done standing, or laying down, and if you are looking for an added challenge, can be done with resistance bands.
Add a little bit of weight at a time and you’ll love how your legs look.
6. Dance It Out
Take some dance breaks to literally (and figuratively) shake your booty off!
Remember exercise can be fun, so there’s no reason that dancing and fitness can’t go hand in hand. It’s a total body workout that heavily engages the hips, glutes, and thighs. It’s great for your heart, and can also improve your mood, balance, and coordination. Additionally, dancing for just 30 minutes can burn roughly the same amount of calories as jogging.
We have several dance cardio workouts for JGFG members.
7. Begin An At Home Glute Exercises Routine
No matter where you are on your fitness journey, I can help you discover the right plan to achieve your #bootygoals. I’ll give you one on one support, advice, and motivation to keep you going. Sign up for your first month of training today, and join the #sweatysisterhood!