Functions of the Glutes

Every muscle in the body has a designated function. The primary function of the glutes is to produce a motion called hip extension. This takes place when you move your thigh backward.

Glutes are involved in several different  athletic activities from running and jumping to dancing and swimming. Therefore, working out your backside leads to improvements in future workouts.

Having a strong glutes and strengthening your hips and thighs is very important because it helps to prevent back and lower back pains. Such pains are often traced back to weak hips and glutes.

What are the best exercises to lift and tone your butt?

Butt is what most people are attracted to!

Having a big butt and toned tighs is a fitness woman dream. But how can you accomplish it?

There are several exercises to increase the size of your glutes, from the simplest to the most complex.

If you have never exercised to increase the size of your glutes, you are missing the opportunity to have a more beautiful and attractive body.

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You don’t  need to join the gym!

You can do it anywhere, any time!

Bodyweight exercises are great workouts to turn up the heat and make your butt in gear such as, alternating single leg glute, bridge, squat, plank, lunges, and deadlift.

In bodybuilding training, you can focus on the lower limbs and give an emphasis to the gluteus and thighs. The heavier you lift, the faster the size of your glutes will increase, and the more strengthened your thighs will become.

See below 5 of the best exercises that you can introduce in your workout routine to increase the size of your glutes:

1) Body weight squat

body-weight-squat

The squat is a fundamental body movement that strengthens and tones the lower body. This functional exercise can be performed virtually anywhere with no equipment and in a little space, and because it’s such a basic movement the benefits will carry over into everyday life.

It’s important for beginners to learn the bodyweight squat before progressing to weighted squats. This will teach you the correct technique with a safe load.

How You Can Perform It

✅Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position

✅Begin the movement by flexing your knees and hips, sitting back with your hips

✅Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.

 

2)Hip Thrust

hip-thrust

The  banded hip thrust is a fantastic exercise that will strengthen and develop the glutes. If you have the right equipment, and if you do the exercise correctly, it’s one of the best glute builders out there.

How You Can Perform It

✅Slow the frick down. The movement ends up being all in the lower back and not in the hip/glutes

✅Cue the shoulders to be externally rotated

✅Head  follows the hinge. As you hinge and your torso moves, your head should follow

✅Take a resistance band, double loop it, and wrap it around the bottom of your foot and your thigh

✅Foot stays flat on the floor and be sure to push Through the heel. Keep a controlled tempo and “feel” the glute fire at the top

✅Pause for a 1-2s count and repeat.

 

3) Deadlifts with a Barbell

deadlifts-with-a-barbell

Deadlifts are compound exercises that require the use of all your major muscle groups and provide a whole lot of healthy benefits such as, overall strength gain, core stability, increase hormone levels, fat loss, improved posture, increase strength and strong glutes if you perform it properly.

How You Can Perform It

✅ Back is completely flat and straight

✅Grab the bar. Raise your hips and shoulders at the same rate while maintaining a flat back. Keep your abs tight during the whole lift

✅ Come to a standing position with upright posture and your shoulders pulled back

✅ Squeeze your hamstrings and glutes to pull the bar up

✅ Repeat as necessary.

 

4)Abduction

abduction

The abductor muscle group is located on the lateral side of the thigh. It is moved out to the side and away from the body. These muscles include the piriformis, superior gemellus, inferior gemellus, tensor fasciae latae, sartorius, gluteus medius, and gluteus minimus muscles.

If you want to challenge yourself and get stronger  hip abductor muscles, you should perform this exercise one to three times a week.

How You Can Perform It

✅Starting position – sit down on the abductor machine and select a weight and grip the handles on each side. Your entire upper body should be still

✅Slowly lift your weighted leg out and away from your body

✅Feel the contraction for a second and begin to move your legs back to the starting position while breathing in

✅Repeat as necessary.

 

5) Reverse Hyper

reverse-hyper

Strengthening the lower back needs to be done with a focus on connecting all of the muscles that extend the hips. Very frequently, focusing on activating and strengthening the glutes will reduce and, in some cases, completely alleviate lower back pain. This  exercise works particularly well for sacroiliac joint problems.

How You Can Perform It

✅Lie face down on the edge of a bench or Roman chair so that your hips are off the bench. Grab onto the sides of the bench or the hand grips of the Roman chair

✅Legs should hang down nearly straight. Begin exercise by bracing your core and raising your legs up until they are in line with your torso. Hold for 2-3 seconds, then lower back down

✅Repeat as necessary