10 of the best exercises to tone your glutes
It’s not just a question of looking good…besides having glutes that are rounder and firmer, the benefits of strengthening the largest muscle group in the human body are many. Strong glutes will contribute to a stronger back, better posture, improved athletic performance and better overall strength. It would be in your best interest to incorporate glute exercises into your daily workout routine.
How to work your glutes
For exercises to be effective, it is interesting to know how to properly target the desired muscle. The « mind-body » connection during the exercise can only be beneficial! By concentrating on the movement, you maximize your workout.
Here’s a simple trick : during a hip extension, the glutes are solicited! Some examples of hip extensions are : squats, lunges, deadlifts, step-ups, jumps, etc.
My personal Top10 best glute exercises
Although there are many, here are my personal Top 10 super effective exercises to strengthen your glutes. Different workout props are suggested. It’s up to you to choose which you prefer!
How many reps?
After properly warming up the muscles you’ll be targeting in your workout session, choose some of the exercises or go for broke and do all 10.
Aim for 3 series of 10 reps of each exercise. When they become too easy, pump up the entensity by increasing the weight, by using a tighter resistance band or by raising the height of the BOX.
To ensure the proper execution of these exercises, consult your kinesiologist at Nautilus Plus.
Have a great workout!
1 – Sumo squat with Kettlebell
2 – Walking lunge with weights
3 – Lateral lunge on TRX (suspension training)
4 – Squat on TRX (suspension training)
5 – Step-up on BOX
6 – Mini squat with lateral movement using LOOP resistance band
7 – Single leg bridge with resistance band
8 – SLED push
9 – Quadruped bent knee hip extension with pulley
10 – « Stiff single leg deadlift » with barbell