Gluteal Strengthening Exercises Pdf Food
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7 BEST GLUTE EXERCISES FOR A STRONGER BUTT - VERYWELL FIT
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Estimated Reading Time 6 mins
- Squat. A gold-standard glute exercise, squats are worth every ounce of effort. Go slow and controlled, focusing on good form, to target your backside in the most effective way.
- Reverse leg lift. The key to an effective reverse leg lift is to isolate the glute during the movement, letting it push your leg up toward the sky. Directions
- Curtsy squat. Curtsy squats target your gluteus medius, the outer glute muscle, for a well-rounded look and feel. The lower your squat, the more you’ll feel it.
- Split squat. Not only will split squats work your glutes, they challenge your balance — another bonus. Directions: Take a large step forward with your right foot and distribute your weight evenly between your feet.
- Step-up. Step-ups are an ideal functional exercise, helping you move better in daily life. They’ll also make your glutes stronger. Directions: Stand with a bench or step in front of you.
- Leg kickbacks. Even without weight, leg kickbacks will have your glutes feeling sore the next day. Directions: Start on all fours, your hands directly underneath your shoulders and your knees directly underneath your hips.
- Superman. This exercise works your entire posterior chain, including the glutes. Squeezing them throughout the movement will ensure good engagement. Directions
- Bridge. While squats put pressure on your lower back, bridge allows you target your glutes and hamstrings without back strain. Directions: Lie on the ground, knees bent and feet on the floor.
- Clamshell. Another exercise that hits your gluteus medius — an important muscle for pulling your leg away from the midline. This one may look simple but it’s truly effective.
- Broad jump. Plyometric exercises like the broad jump require lots of force to execute, especially because you don’t get a running start. Using your glutes and quads to explode upward is quite a workout.
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