Achieving your fitness goals isn’t just about looking good; it’s also about feeling good and making a positive impact on the world around you. As we work on strengthening our bodies, it’s important to remember that strengthening our communities is just as vital. We will be discussing the top five exercises to help target your glutes. The muscles these exercises will focus on arethe Gluteus Maximus, Gluteus Medius and Gluteus Minimus. We recommend 12 reps of each exercise with a total of three sets.
Squats
Squats are a great exercise that helps target the Gluteus Maximus, Gluteus Medius and Gluteus Minimus. Depending on the type of squat you are doing, the focus area can vary. It is important to incorporate a mixed variation of leg workouts to help increase the chances of toned buttocks and avoid the possibility of the area surrounding your buttocks losing shape. Sumo squats are a great example of how you can target other areas, such as your inner thighs. A wider stance can reduce the strain on your lower back in comparison to traditional squats.
Lunges
Lunges are an extremely effective lower-body workout that strengthens lower-body muscles and improves balance and stability. Lunges also enhance your core strength, increase hip flexibility, promote functional movement and unilateral training, are a calorie burner, improve joint health and much more. Engaging both hamstrings and calves contributes to overall leg strength by moving downward and upward. Lunges are known to help burn calories, which makes them effective when incorporated into a fat-loss workout routine.
Glute Bridges
The primary focus of the glute bridge is on the Gluteus Maximus, the largest muscle in the buttocks. Regularly performing glute bridges helps build and tone this muscle, leading to a firmer and stronger posterior. It is important when carrying out this exercise that you use the correct form, or else you can experience an uncomfortable cramp. It is also important to note that this exercise tones the muscles that give definition to your six-pack; it gives you a more defined waistline by working the obliques.
Kickbacks
Kickbacks are a fantastic way to burn calories as they hyperfocus on improving an individual’s athletic performance. A kickback creates a fuller, rounder butt. It focuses on three main muscles in the buttocks. These muscles consist of the Gluteus Maximus, Gluteus Medius and Gluteus Minimus. Building strength in the lower body strengthens and prevents injury to knees and joints. As age progresses, we are more prone to sustaining such injuries as, over a period of time, the knees and other joints face a lot of strain.
Kettlebell Swings
Over the years, kettlebell swings have become a popular exercise when doing a quick full-body workout as it focuses on more than one muscle in the human body and more than one muscle group. There are several benefits of utilising kettlebells and incorporating them into your workouts. They are an excellent way to strengthen your glutes, hamstrings, calves, core and lower back. Kettlebell swings can be practisedat home or at the gym. Ensure you are wearing the appropriate footwear so you can correct your form and avoid any potential injury. We hope you get the chance to try these workouts!
As we invest in our physical health, let’s also consider how we can contribute to the health and well-being of others. Whether it’s supporting a local food bank, volunteering your time, or even donating to a cause like a Yemen charity or something else that’s close to your heart. What’s more, helping others can actually be beneficial for your own health, making it valuable in more ways than one.
