Bootylicious: Sculpting Your Best Contoured Glutes with These 5 Exercises

    - Advertisement -

    The beauty of a contoured butt is indisputable. A great asset is a toned bottom that makes a cheap pair of pants appear costly. Looking at some of the fitness videos popular on social media these days—from the flat-ass challenge to tips and tactics for a larger booty—makes the fixation with having a good-looking butt even more obvious. But if you’re serious about getting a strong, defined backside, you need to use efficient glute-toning exercises. In order to better understand the significance of glutes training and the most effective methods, we researched Knox Co-Founder and fitness expert Joel Eric Pinto and dug advice worth gold.

    Can you explain the structure of the muscles that comprise the glutes?

    Joel Richard Pinto- The three sets of gluteal muscles, the biggest muscular group in the body, are referred to as “glutes.” The femur, or thighbone, receives an insert from the glutes, which begin at the pelvis. They consist of the 

    - Advertisement -
    • Gluteus Maximus
    • Gluteus Medius 
    • Gluteus Minimus 

    The gluteus maximus, the largest of the three, is in charge of hip extension. Hip abduction is started by joint action of the gluteus medius and minimus. The gluteus minimus is situated in front of and behind the gluteus medius, which runs beneath the gluteus maximus. Your glutes assist your hips when they work together.

    What advantages come from having powerful glutes? How does it benefit a person’s general fitness?

    JEP: The glutes are crucial for balance and posture. We wouldn’t be able to stand up straight without them. They enable the tiny motions of your hips and leg joints and are also in charge of maintaining the alignment of your pelvis. Therefore, to avoid hip, back, and knee injuries, strong and active glutes are crucial.

    - Advertisement -

    The glutes, which are the biggest muscles in our body, can exert a tremendous amount of force. Anytime you stand solely on one leg, they become especially active. During running, jumping, and other forms of propulsion, they take the heaviest loads. Anyone seeking to enhance their athletic performance should therefore pursue having strong and mobile glute muscles.

    When should one work on their glutes?

    JEP: Training is always individualised, and glute training frequency is no exception. To give a more general guideline, you may exercise your glutes by doing 15 sets each week, ideally spread out across 2 or 3 workouts. Consider performing 2-3 sets of glute activation exercises, such as the glute bridge, clamshells, or monster walks, before each workout if you have trouble getting your glutes to contract appropriately.

    - Advertisement -

    What advice do you have for hurting glutes following a challenging workout?

    JEP: Delayed-Onset Muscle Soreness (DOMS) is a common side effect of vigorous exercise. A day or two after your workout, you start to experience this muscular ache or stiffness. DOMS may not be everyone’s cup of tea, despite being desirable.

    You can lessen this performance-impairing effect in a number of ways, including by performing dynamic stretching before workouts, refraining from abruptly increasing your intensity, doing low-intensity steady-state cardio after working out, taking a cold shower a few hours after the gym, massaging sore spots or using foam rollers, and laying the groundwork for good nutrition, hydration, sleep, and stress management.

    The top 5 equipment-free glute toning exercises

    For those of you wishing to train and tone your glutes at home, we asked Pinto to create a specific glutes routine. He lists the top five exercises for your glutes that you can do without any special equipment below. Learn the proper form for each of them in the video below.


    View this post on Instagram


    A post shared by KNOX (

    Curtsy squats

    These are excellent exercises for the gluteus medius, a muscle on the outside of the glute. Your buttocks will have a well-rounded appearance and feel as a result of strengthening these muscles. You may use a stepper to lift your front leg to level out the activity.

    Bulgarian split squats: 

    This exercise is a single-leg squat variant in which the rear leg is raised. This workout tests your balance while also training your glutes. If you’re having trouble doing this, you might begin by setting your rear leg on the ground.

    Glute bridges:

    Any exercise programme for developing the booty must include glute bridges. The single-leg glute bridge is an excellent exercise for all three gluteal muscles. This workout may be performed on an elevated bridge with both feet planted on the bench or chair.

    Step up and drive: 

    In this workout, you lunge while also taking steps up, as if you were ascending stairs. It’s a fantastic method to activate the glutes’ balance and stability mechanisms.

    Fire hydrants:

    Regular use of fire hydrants helps shape your glutes, ease back discomfort, and lessen the likelihood of injury. While doing these, it’s crucial to maintain stability in your pelvis and core.

    - Advertisement -

    Latest articles

    Related articles