hip thrust
One of the most effective exercises to specifically train the gluteal muscles.
Execution:
- Sit with your back against a bench and your shoulders resting on the edge.
- Place your feet shoulder-width apart on the floor with your knees bent at a 90° angle.
- Place a barbell or weight on your pelvis and stabilize it with your hands.
- Lift your hips up until your body forms a straight line (shoulder to knee).
- Actively tighten your gluteal muscles at the top, hold briefly and lower your hips back in a controlled manner.
Squats
A basic exercise for the legs and buttocks. Variations like sumo squats place more emphasis on the buttocks.
Execution:
- Stand with your feet shoulder-width apart, toes slightly turned out.
- Keep your back straight and tighten your stomach.
- Bend your knees and push your buttocks back as if you were sitting down on a chair.
- Go as deep as possible without losing tension in your lower back.
- Push yourself back to the starting position from your heels while tightening your glutes.
Lunges
Perfect for toning your butt and legs and improving balance.
Execution:
- Stand upright with feet hip-width apart.
- Take a big step forward with one leg.
- Bend both knees until the back knee almost touches the floor and the front knee does not extend beyond the tips of your toes.
- Push yourself back to the starting position with the heel of your front leg.
- Change the page.
Glute Bridge
An easier alternative to hip thrusts, ideal for beginners.
Execution:
- Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
- The arms lie relaxed next to the body.
- Lift your pelvis up until your body forms a straight line from your shoulders to your knees.
- Tighten your buttocks at the top, hold briefly and then lower your pelvis again in a controlled manner.
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Step-ups
This functional exercise effectively trains the buttocks and legs.
Execution:
- Stand in front of a stable bench or box.
- Place one foot on the box and push up with your heel until your other leg is also up.
- Lower the back leg back to the floor in a controlled manner.
- Switch legs.
Donkey Kicks
Targeted exercise for the gluteal muscles.
Execution:
- Get into a quadruped position, hands under your shoulders, knees under your hips.
- Lift one leg backwards at an angle until your thighs and back form a line.
- Tighten your buttocks and lower your leg back in a controlled manner.
- Repeat the exercise for the other leg.
Bulgarian Split Squats
A challenging exercise that works the buttocks and thighs.
Execution:
- Place one foot behind you on a bench or raised platform.
- The front leg is stable, the toes pointing forward.
- Bend your front knee until your back knee almost touches the floor.
- Push yourself back up with the heel of your front leg.
So why glute exercises?
Conclusion: Buttock exercises strengthen stability, improve posture, increase performance and protect against injuries in everyday life and sports.