5 Simple Exercises For Tighter Glutes
Exercise 1: Glute Bridge
Lie on your back with your knees bent and feet flat on the floor.
Place your arms by your sides.
Engage your glutes and lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
Hold for a few seconds and then lower your hips back down.
Repeat for the desired number of repetitions.
Exercise 2: Squats
Stand with your feet shoulder-width apart.
Lower your body by bending your knees and pushing your hips back as if you're sitting down on a chair.
Keep your chest up and your core engaged.
Push through your heels to return to the starting position.
Repeat for the desired number of repetitions.
Exercise 3: Lunges
Stand with your feet hip-width apart.
Take a step forward with your right foot and lower your body until your right knee is bent at a 90-degree angle.
Keep your chest up and your core engaged.
Push through your right heel to return to the starting position.
Repeat on the other side.
Repeat for the desired number of repetitions.
Exercise 4: Hip Thrusts
Sit on the ground with your back against a bench or step.
Place a barbell or weight across your hips.
Bend your knees and place your feet flat on the ground.
Drive through your heels and lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
Squeeze your glutes at the top and then lower your hips back down. Repeat for the desired number of repetitions.
Exercise 5: Donkey Kicks
Start on all fours with your hands directly under your shoulders and your knees directly under your hips.
Keeping your knee bent, lift your right leg up and back, keeping your foot flexed and your glutes engaged.
Lower your leg back down and repeat on the other side.
Repeat for the desired number of repetitions.
*Disclaimer: The training is intended for informational and educational purposes. It is not intended to substitute for professional medical advice, diagnosis, and/or treatment. Please consult your medical professional before changing your diet, exercise routine, medical regimen, lifestyle, and/or mental health care.
