Glute Exercises:Ramp up the
Intensity and Work Your Glutes!

Here you will find glute exercises that will tighten your glute muscles, tighten the area around your hips and thighs and strengthen your lower body overall with various glute exercises.

Very few people ever really work their glutes properly as they don't see them, they do get neglected somewhat.

But neglect your butt muscles at your own peril because a strong butt, combined with a strong lower back can help you stand taller and save you a lot of money in the future from chiropractor bills.

How many of these exercises per day?

As a general rule, you should only really do glute exercises at a maximum of three times per week. Anything more than that puts too much strain on your body. When I mean your body, I'm not just talking about your muscles; most people forget that your immune system and central nervous system need time to recover as well.

So I would recommend that you do your butt exercises on Monday, Wednesday and Friday as this is what I have found to be most beneficial for me. Although you could just as easily do your butt exercises on Tuesday, Thursday and Saturday instead.

Main Muscle Worked:

Glutes

The main muscle worked in all glute exercises is of course the glutes. Now there are many exercises that work the glutes, but the ones I am about to mention will help you feel the awesome power that is inside of your glutes.

One of the best starter exercises to work the glutes is the squat. Now the squat is definitely the king when it comes to lower body workouts.

To start off I would do 3-4 sets of 15-20 reps with a weight that you can handle. Remember the most important thing to remember when trying to perform the squat is to make sure your technique is perfect.

Butt Exercises

When trying to perform glute exercises you should always make sure that you are really contracting the glutes. What I mean by that is that you should be able to feel your glute muscles contracting when performing these exercises.

Another good exercise to enhance your bum is the swiss ball leg curl. The swiss ball leg curl is an exercise that contracts your hamstrings (the upper part of your thigh) as well as your glutes.

To perform the swiss ball leg curl you must first place your feet on the swiss ball and push yourself until you are raised off the floor as far up as you can go. Then while keeping your legs straight you gently lower yourself down until your butt is almost touching the floor, but not quite.

Hips and Thighs

Now if you want to tighten up the loose fat around your glutes, chances are you will want to tighten up the loose fat around your hips and thighs as well. Now luckily for you, you can do this easily with a bit forward planning.

This is because the exercises that I have just mentioned not only work the glutes, but they work the hips and thighs as well, helping to reduce cellulite over all your lower body.

Exercises that work the hips and thighs, as well as the glutes are:

Deadlifts 
Swiss ball leg curls 
Forward lunges 
Squats 
Leg presses

If you try one or two of them three times a week you should be able to reduce the fat around your lower body in particular your glutes, hips and thighs.

One-legged Cable Kickback

The one-legged cable kickback is a favorite of women everywhere, as it manages to sculpt your glute muscles with ease. To begin the one-legged cable kickback you need a cable (surprise, surprise).

Not just any cable mind you. You need an ankle cable that is attached to a low pulley. Now once you have attached the cable you should stand roughly 2 feet away from the pulley.

You should also try to hold on to something nearby for support. Once you feel safe enough that you won't fall over, you should try to bend your hips slightly forward to around a 45 degree angle.

Then slowly lift the leg attached to the cable backwards as far as you can. You should feel a real strain on your glutes the first time you do this as it will be new to you and will be a shock to the system.

Moving Forward

Now that you have a brief overview of what glute exercises are, why you would like to perform them and how you go about doing them. The next step is to check the various other exercises that can help you in your path to being fit and healthy!


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