The sedentary lifestyle we all lead affects our life in different ways. Besides increasing the risk of cardiovascular and other types of diseases and conditions, it makes our muscles, especially our butt muscles too weak. The glutes suffer a lot from our physical inactivity, and they’re literally one of the most powerful muscle groups in our body. The group is formed by 3 major muscles called the gluteus maximus, gluteus medius and gluteus minimus. All three muscles work together to allow our hips to move and are directly and indirectly involved in most body movements.
This makes the glutes highly important for our overall body function. Not moving around does make them weaker and harm your posture and muscle strength. If you don’t start moving, your glutes may even become atrophied, which will result in unforeseen consequences and a higher risk of back injuries and muscle pain. This is why the glutes should be kept healthy and strong at all times, and we have the perfect 5 exercises that can help.
1. Weighted bridge
The weighted bridge will isolate and strengthen your glutes while strengthening your hip flexors and core at the same time. To do the exercise, you need to lie on your back on the ground and bend your knees. Keep them a bit wider than your hips and take a dumbbell in your hands. Now, start lifting the dumbbell and squeeze your glutes, then when the dumbbell is above your hips, raise them up to the stick. Squeeze your butt at the same time and make sure to keep your knees and shoulders in a straight line. Do the weighted bridge 15 times per set in 3 sets.
Lunges are great for your glutes, back and posture and are pretty simple to perform. Stand upright with your legs at hip-width apart, then bend one of your legs, step forward and extend the other leg behind you with the knee bent. Go down until you form a 90-degree angle with your body, and keep your arms freely extended by your sides. Go back up and repeat with the other leg. Do 3 sets with 10 repetitions per set.
3. Squat pulse
The squat pulse is a simple and fun exercise that will strengthen your glutes. Stand upright and extend your arms in front and keep your legs at hip-width apart. Now, go down in a squat with the arms still extended – go down as far as you can, hold for a couple of seconds, then go back up. Repeat the squat pulse in 3 sets, with 15 repetitions in each.
4. Donkey kicks
Go down on all fours on the ground, keeping your hips under your knees and your hands at shoulder width apart. Now, bend one of your knees at a 90-degree angle, then lift your leg up. Bring it parallel to your thighs and knee and hold for a couple of seconds. Go back down and repeat the donkey kick with the other leg. Do 3 sets with 15 repetitions in each.
5. Fire hydrant
The fire hydrant is an excellent exercise for the hamstrings and glutes. Go down on all fours on the ground and keep your back straight. Now, raise one leg up and to the side while keeping the back straight, then hold for 3-4 seconds. Make sure the leg is parallel to the floor. Go back to the original position and repeat with your other leg. Do 3 sets of the fire hydrant with 15 repetitions in each.