Is a sculpted, toned booty on your desire list? Lifting, shaping, and sculpting your buttocks is all about doing specific glute exercises two to three times a week. Today, we’re going to teach you six of the finest techniques for a gorgeous (and powerful!) rear.
Squat your way through life!
Squats, whether you like them or not, are one of the finest glute exercises you can perform at home to build your bottom. Squatting low, according to experts, is the way to go if you want to run quicker, leap higher, and lift heavier. They may appear simple but expect to work hard when you add a barbell, slam ball, or heel rise to the mix. These squat modifications for glute exercises not only increase energy to your leaps and kicks but also aid with knee flexibility and muscle strength. So, how low are you willing to go?
Squat to Press with Dumbbells
With this squat thruster, the brilliance of glute exercise truly comes through. You’ll push the dumbbells up overhead in one continuous action, using strength from your glutes and lower body.
Squat Bulgarian with Slam Ball
Do you want to improve your split squat? Attempt to balance on a slam ball. Activating your centre will assist you in keeping your foot on the ball and moving with control. If you want a workout that includes core conditioning and a butt raise, this is a must-do.
Squat Press for Landmines
The landmine, which straddles the line between free weights and fixed equipment, is an excellent technique to learn perfect squat form. Your feet should be hip-distance apart, and your weight should be in your heels. Holding the landmine with both hands will assist you in keeping your chest erect while crouching.
Squats on the back
Want to master a kickass barbell move? The back squat is one of the most wonderful glute exercises to start with. Here, you should sit up straight with your weight in your heels and your chest and back erect.
Rower Lateral Pistol Squats
Aside from providing an excellent cardio workout, the rower can work your booty in unexpected ways. This lateral pistol squat works your glutes as well as your inner thighs and quads.
This glute exercise sculpts the back of the thighs while also elevating and shaping the buttocks. Your shoulders and biceps will also be worked on.
Hold a kettlebell or a 15-pound dumbbell in front of you, your feet wider than hip-width apart. Squat down and back (imagine yourself seated on a chair behind you) and bring your elbows together.