Glute exercises: 6 simple techniques to practice at home

The buttocks are one of the areas that does not concern women the most, and it is no wonder. In this part of the body, fat accumulates very easily. If we are not constant, they lose shape and accumulate flaccidity.

If you lead a sedentary life or work for a long time sitting down, you will need a specific routine to work this muscle. For this we propose these exercises for buttocks with which you will be able to reaffirm and strengthen them easily.

The best exercises for glutes

Take note of these simple exercises that will allow you to work this area without leaving home.

1. Hip lift

This is one of the most effective buttock exercises that you can do without problems from home. Simply sit on the floor, preferably on a mat, with your knees bent and your feet apart. Rest your arms on the floor below your shoulder, keeping your palms facing away from your body.

Once in this posture, lift your hips up and contract your glutes, in such a way that the body is kept in a straight line between the shoulders and the knees. Hold for about 5 seconds and again lower your hips gently to the ground. Repeat the process as many times as you like to work both your glutes and abdominal muscles.

Another variation of this same exercise, called "bridge" consists of keeping the back resting on the ground, but making the same movement of raising the hips. Another similar training that we can practice is to maintain this same posture but with the hips always elevated, moving only the legs and lifting them alternately, as if we were performing a March.

While doing the exercise, don't forget to keep your neck straight and your shoulders straight, in this way you will avoid possible contractures.

2. Quadruped hip extensions

This exercise is also known as a back kick or horse kick, since it consists of getting on all fours and raising the leg backwards. It is another of the gluteal exercises that we can do without problem from home, with the help of a mat to protect the knees.

We get on all fours on the mat with our backs straight. We raise one knee bringing it to the center of the stomach and then we make the gesture of kicking back, stretching the leg well. While raising the leg we must in turn raise our gaze and bring it to the front.

We repeat this sequence about 10 times on the same leg and then repeat the process with the other leg.

3. Lunges

Another of the most popular and effective glute exercises is known as lunges, lunges or lunges. This is a simple exercise but with multiple variations.

One of the most basic ways is going forward. To do this, just stand up and step forward with one leg, keeping your back always straight.

As you step, you should bend your knee at a 90-degree angle so that your thigh is in a straight line and parallel to the ground. The foot of the other leg should be kept "anchored" to the ground in the same position, so that the leg will be straight and with the knee bent, almost touching the ground.

We return to the starting position and we repeat the process about 15 times for each leg. For a better execution of the exercise, we must inhale when performing the stride and then exhale while returning to the starting position.

Another way to do this glute workout is laterally. It will be enough to take a stride to one of the sides, slightly bending the back. You can also equip yourself with dumbbells if you have them at home or are in a gym to further strengthen the muscles.

4. Step-up

To perform step-up calls we will need to be in front of a chair or some kind of high step. These should be approximately knee height.

You should start by placing one foot on the surface of the chair and taking a step up, as if you were climbing some stairs. You can then bend the knee of the other leg and raise it to a 90 degree angle, to better work the gluteus. Don't forget to always keep your back straight. Get off the chair and repeat the exercise about 15 times on each leg.

This exercise can also be performed laterally, climbing the chair or side steps, as well as incorporating dumbbells.

5. Squats

This is another classic of glute exercises. It also has many variations, but the most basic way to do it is also one of the most effective to work the muscles.

Begin by standing with your feet hip-width apart or higher. Squat down by bending your knees and keeping your hips back, with the smooth as straight as possible. Lower your body until your thigh is parallel to the ground. Push off with your feet to get back up. Repeat the process about 20 times.

It can also be done diagonally, performing the movement with one leg and keeping the other straight. Other variations include performing the exercise in a chair or adding the use of dumbbells or other types of weights.

6. Single leg deadlift

This exercise is more effective with dumbbells, but we can do it using only our own body weight. It seems simple, but it has some difficulty maintaining balance.

The practice consists of raising one foot backwards by bending the knee, in such a way that the leg remains parallel to the ground. Bend your hips and lower your body as much as you can or until your bent leg touches the ground. Hold for 5 seconds and lift yourself back up to the starting position. Repeat this process about 10 times with each leg.

You can perform the same exercise but keeping your leg straight forward. If you have a lot of difficulty keeping your balance, in this case you can help yourself by holding onto a chair or other support.

All these glute exercises are suitable for beginners and you can do them from home easily. Set yourself a good workout rhythm and be consistent so you can show off your glutes in no time!