Targeting Your Glutes: A Simple 4-Exercise Workout
Building strong glutes not only enhances your physique but also contributes to overall lower body strength, stability, and athletic performance. Whether you're at the gym or working out at home, a focused glute workout can yield impressive results. Here’s a straightforward routine featuring just four effective exercises to help you sculpt and strengthen your glutes.
WOMEN'S HEALTH
10/31/20242 min read
1. Squats
Sets: 3
Reps: 10-15
How to Do It:
Stand with your feet shoulder-width apart and your toes slightly pointed out. Begin by lowering your body as if you're sitting back into a chair. Keep your chest lifted and your back straight throughout the movement. Aim to squat as low as you can while maintaining proper form—ideally, your thighs should be parallel to the ground. Push through your heels to return to a standing position.
Tip: Focus on engaging your core and ensure that your knees track in line with your toes to prevent injury.
2. Hip Thrusts
Sets: 3
Reps: 10-15
How to Do It:
Sit on the ground with your upper back resting against a bench or platform, feet flat on the floor and hip-width apart. Roll a barbell or place a weight plate over your hips. Drive through your heels, lifting your hips toward the ceiling. Squeeze your glutes at the top of the movement, hold for a moment, and then lower back down with control.
Tip: Keep your chin tucked and avoid arching your lower back to maximize glute activation.
3. Lunges
Sets: 3
Reps: 10-12 (each leg)
How to Do It:
Stand upright with your feet hip-width apart. Step forward with one leg, lowering your hips until both knees are bent at about 90 degrees. Make sure your front knee stays behind your toes as you push through the heel of the front foot to return to the starting position.
Tip: Maintain a straight upper body throughout the movement to engage your core effectively.
4. Donkey Kicks
Sets: 3
Reps: 15-20 (each leg)
How to Do It:
Start on all fours with your hands directly under your shoulders and your knees under your hips. Keeping your knee bent at 90 degrees, lift one leg towards the ceiling, squeezing your glute at the top. Lower the leg back down without letting it touch the ground, maintaining tension in your glutes.
Tip: Keep your core engaged to prevent your back from arching, ensuring that the movement is focused on your glutes.
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