The glutes are the three big muscles on the backside that allows your hips to rotate. You need to strengthen them so that they can function well. If they are strong, you can easily walk or run with agility.
They keep the pelvis stable so that pressure on the knees is reduced when you walk or run. This prevents injury in the hip, pelvis, and knees.
However, if you spend time sitting all day long, these muscles weaken as evidenced by having a flat behind. Toning the muscles on your backside will not only make you look great in jeans but it will also keep you fit at all times.
Here are the four best glute exercises for keeping these big muscles functioning properly.
This is considered as the best way of building the muscles on your buttocks. People do this exercise every day when they step up or down stairs and when they step up and off a curb.
Those who cannot perform this properly may find it difficult walk, run, jump, and lunge. You can do this easily in your home. If you do not have stairs, you can use a sturdy box.
Place one foot on top of the box and put your weight at the center of the foot. Then, move your hips backward while standing straight on the box.
Squeeze the glute on the thigh of the leg that is on the box. Hold the position for several seconds, then move your legs down from the box. Repeat using the other feet.
Squeezing your glutes can make them strong and well-built. Using the stairs instead of the elevators or escalators when you have to climb to upper floors will be a good way of toning those muscles on your backside.
2. Swiss-Ball Hip Raise and Leg Curl
This glute exercise can be performed at home with a Swiss-ball. Start by lying flat on your back on the floor with a Swiss-ball near your feet. Drape your lower leg and heel on the ball.
Then lift your hips until it is aligned with your shoulders. Using your legs and heels, drag the ball as close to your butt as possible. Rest for a few seconds, then push the ball away from your butt until your body is in a straight line.
Then, lower your hips. Repeat the process for several times. The process will tighten the muscles on your rear, making them firm and well-toned. You can have the confidence to wear tight-fitting jeans because your behind can fill it.
3. Single-Leg Deadlift
You can do this exercise with or without a dumbbell. To start, stand on your left foot. Then, bend your right knee until your right lower leg is in line with the floor.
Then, bend your body forward from your hips and lower it down as far as possible. Keep on lowering your body until your right lower leg is almost touching the floor. Return to the starting position and do it with the other leg.
Repeat the exercise several times. If you find raising one leg difficult, you can use your toes to keep your balance. This routine will help build your glute muscles and keep them strong to support your body..
4. Single-Arm Dumbbell Swing
This exercise requires the use of dumbbells. Stand straight while gripping the dumbbell with your hands extended in front of you at waist level. Then, bend at your hips and knees until you make a 45-degree angle with the floor.
Swing your hands holding the dumbbell between your legs. Still holding the dumbbells, move your hips forward and stand straight, raising the dumbbells until to your chest.
Then, bend at your hips and knees again and swing the dumbbell between your legs again. The swinging must be done with force for better results. Perform this exercise several times.
The exercises presented above have been tested and proven to help build mass on your backside. This will not only result to full and curvaceous buttocks but also to your glutes so that they can support your lower body and keep your pelvis stable all the times. They can be performed at home, making them convenient and cost-effective glute exercises.
You can also check out this article about alternative workouts if you have a bad knee.