The hip muscles are the largest and strongest muscles in the human body. Glutes can have a huge impact on our appearance and self-confidence, which may be especially important for women.
The gluteal muscles are also very important muscle tissues that keep the body strong and healthy, and everyday activities such as standing are done through the gluteal muscles. Glute exercises are combined with the hamstrings to train both parts of the muscles and keep them strong and healthy, as well as prevent knee, hip and lower back injuries. Glute training has many other benefits, for example, because it is the largest muscle in the body, training the glutes can burn a lot of calories compared to other smaller muscle training.
Nowadays, urban office workers work at desks and spend most of their time sitting at their desks, so our hip muscles become weak. Proper butt and thigh training can bring back your attractive curves.
4 Best Glute Exercise
Good morning
Good morning exercises are an excellent exercise for training muscle balance, and the balanced strength of a combination of muscle groups is very important to avoid injury. Because when doing this exercise, the weight can only be carried by the hips, waist and hamstrings, and the weight cannot be transferred to the quadriceps. So when doing a good morning exercise, all the muscles must work together.
HOW TO DO
Starting position: Stand with feet slightly wider than shoulder width apart. Hold the bell on the back of the neck and shoulders, (same as the piggyback squat position), grasp the barbell with both hands, keep the whole body tight, keep the chest, abdomen, and waist tight. Bend your knees slightly and lean forward, your hips should move back and your back should be straight. The upper body is bent forward, and the lower back is at 45 degrees to the ground. If the physical condition is good, the lower back can be lowered until it is parallel to the floor, but always pay attention to ensure safety. Always keep a firm grip on the bar to prevent it from rolling toward your neck. Keep the glutes and hamstrings tense at all times, stand up and restore, return to the starting position, and perform multiple sets of repetitions according to your needs.
TIPS
When practicing this movement, pay attention to step by step, starting with a lower weight at the beginning, and gradually increase the weight according to your physical condition to avoid any sports injuries.
Glute bridge
Glute bridge training is a training exercise for the glutes and hamstrings, and it can also play a good role in training the core muscles. Because when doing this action, the abdominal muscles and waist muscles should always keep the body stable.
If you feel confident in your abilities after a period of exercise, add a weighted barbell to increase the intensity. When you decide to do this exercise, I highly recommend padding under the bar to prevent discomfort when the bar rests on your lap.
HOW TO DO
If you don't use any extra weight like a barbell, it's pretty easy to do this: Lie faceup on the floor, bend your knees, and keep your feet flat on the floor. With your feet on your heels, lift your hips up so your shoulders should be in a straight line from your knees. Hold this position for a few seconds, contract the buttocks, and slowly return to the original position. In addition to increasing the weight, you can also increase the difficulty of the movement and increase the range of motion by adding a training bench. Landing on one leg instead of both when doing this exercise also increases the difficulty of the training and promotes muscle balance exercises.
Side Leg Lift
Resistance bands are a very useful piece of equipment in glute training, and in some exercises, such as side leg raises, resistance bands can enhance the difficulty of hip abduction and clamshell glute exercises. Lateral walking with a resistance band is also an excellent exercise program before the end of a fitness training session.
HOW TO DO
Lie on the floor on your left side and attach resistance bands to your ankles. Mini or small resistance bands are better for this exercise. Keep your head resting on your left arm throughout the movement. Place your right hand on the floor in front of your chest and keep it steady during the movement. Be careful not to move the rest of your body, lift your right leg as high as possible, hold this motion for a few seconds, then return to the starting position. Switch to the other side and repeat as needed.
Swing
Dumbbell swings or kettlebell swings are great exercises because they burn a lot of calories.
HOW TO DO
Pick up the dumbbells palms down and lift the dumbbells an arm's length in front of your waist. Bend your thighs and knees, keep your back straight, and lower your torso until it is at a 45-degree angle to the floor. Swing the dumbbells between your legs, making sure to tighten your glutes throughout the movement. Keeping your arms straight, push your hips forward, straighten your legs, and while standing up, swing the dumbbells forward from your legs to chest height, returning to the starting position. Continue swinging the dumbbells back and forth. Repeat as many sets of exercises as needed, paying attention to safety first when doing the movements. It is not suitable to practice this movement when the gym is crowded and there is not enough space.
