It has always been and will always be about that butt. As much as men prefer their women to be curvy, women too like their men to have a nice pair of cheeks. Sure, you go for an abs workout or a bicep and tricep workout in the gym but adding a glutes workout makes a complete package. We got Pushpendra Barman, head coach at Crossfit 3607 to form a fitness workout regime to get the ultimate glutes. This needs to be done in one go including the variations.
The squat is essential to your health and fitness. The squat keeps our hips, glute, back and knees sound and functioning in daily lifestyle.
Steps for a perfect Squat
- Start with the feet about shoulder-width apart and slightly toed out.
- Keep your head up, looking slightly above parallel.
- Eyes pointed forward.
- Accentuate the normal arch of the lumbar curve.
- Send your butt back and down.
- Knees track over the line of the foot.
- Go down at least below the knee level or parallel to ground for the range of motion.
- Maintain the feet on the ground, especially the heel.
- Come up with full extension and squeeze your hip for better stability.
This is one rep. Repeat for total 15 reps. If possible hold any object such as a bag or a bottle in your hands to make the exercise intense.
2. Glute Bridge
This movement is one of the best exercise to strengthen the muscle and fitness level of your glutes.
The perfect way to do a glute bridge.
Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down.
Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise.
Variations in the exercise
- Single-Leg Glute Bridge
In this variation start with same position, both feet on the floor and raise one leg up into straight position (knee should be completely lock) and toes pointed. Make sure your leg stays stable. And then lift your hip off the ground.
- Medicine Ball Glute Bridge
For this variation, keep both feet on some heightened object on the floor and then lift your hip off the ground. This exercise helps to build and strengthen glute and hamstrings.
Reps : Do 30 reps in total
3. Lateral Side Walk Or Banded Walk
How to perfectly do lateral side walk
Position a band around your lower legs. The resistance can be applied closer to the knees for an easier movement or around the ankles or feet for a more advanced movement.
With the band in place, assume an athletic standing position, with the knees and hips slightly bent, feet shoulder-width apart, and the head and chest up. This will be your starting position.
Staying low, take a slow, lateral step. Keep your toes pointed forward and stay low. After completing the step, follow with the opposite leg. Step slowly, resisting the band. Keep the feet at least shoulder width apart to maintain band tension.
Rep : Do 15 Steps on each leg. This exercise can also be done without band to minimise the tension from the glute muscles.
The right way to do it
Kneel on the floor and bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to get into a kneeling push up position but with the arms spaced at shoulder width. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.
As you exhale, lift up your right leg until the hamstrings are in line with the back while maintaining the 90-degree angle bend. Contract the glutes throughout this movement and hold the contraction at the top for a second. Tip: At the end of the movement the upper leg should be parallel to the floor while the calf should be perpendicular to it.
Go back to the initial position as you inhale and now repeat with the left leg.
Reps : 15 for each leg
Variations: For this exercise, you can also perform all of the repetitions with one leg first and then the other one. Additionally, you can also add ankle weights.
This fitness workout for your glutes is surely going to give you the desired results, if followed diligently.