The 4 best exercises for the buttocks - Woman workout tips us

The best exercises for glutes are those that, in addition to benefiting aesthetics, offer benefits for health and posture. Here are some examples.

Training buttocks is not just an aesthetic issue, not even something reserved only for women. Well-worked glutes are necessary to stabilize the rest of the body, gain power and, at the same time, strengthen other areas when we exercise.

Of course, we cannot deny that strong buttocks help us to show off our pants or swimsuits better. Whatever the goal, the best exercises for glutes cannot be missing from a sports routine.

Why is it necessary to train glutes?

The first and foremost thing is to know this part of the body and what are the muscles that are found there. Basically, they are made up of the gluteus maximus muscle, gluteus medius muscles, and gluteus minimus muscle.

The first is the main hip extensor muscle and the largest of the three. Its main task is to keep us upright and push the body forward.

The latter 2 work together to promote hip abduction—outward movement of the leg—as well as balance and stabilization in the area.

According to an article written for physical therapist Amy Koch, there are 3 main reasons why the glutes are important:

• They reduce back pain as they help move the pelvis, hips and trunk. In addition, they distribute the load evenly throughout the lower back and help maintain posture.
• They reduce knee pain, because they create pelvic stability and prevent, for example, the femur —the bone that goes from the hip to the knee— from rotating excessively and the patella, the bone located in the knee, from getting out of place.
• They increase power and exercise performance, for example, when propelling the body forward in a run, to lift heavy objects or to generate explosive movements of the hips.
  

What are the best exercises for glutes?

Now that you know what the benefits of having firm buttocks are —something that does not always have to do with aesthetics—, it is time to detail the best exercises that can help you tone them as you wish:

1. Sumo squats

Unlike "regular" squats, sumo squats require you to spread your legs much wider, up to shoulder width apart. In addition, the feet are facing outwards. In this way, the lower gluteal muscle is worked more.

It is important to keep your back straight and lower your buttocks as much as possible. Likewise, when bending the legs and lowering the body, pay attention not to exceed the imaginary line of the toes with the knees.

2. Deadlift

The deadlift is a more than important exercise if the goal is to gain muscle mass and power. If you don't dare to use a bar, at first you can use 2 plates of the weight you want.

With the bar in front of you, spread your legs slightly apart, bend your knees, stick your glutes out, and lean your torso forward. Grab the bar with both hands with your fists facing forward.

From that position, lift the bar until your arms are outstretched and your body completely upright. Then go back down to restart the exercise. When doing this work, do not arch your back and always look straight ahead.

3.Hip-thrust

The hip thrust is one of the "fashionable" exercises in gyms that help us to have strong glutes at its 3 levels - major, medium and minor. To do it, you need a bank.

First of all, rest your shoulder blades on the bench and do a hip extension, so that the weight is distributed between the shoulder blades and the soles of the feet. Raise your pelvis as high as you can; the idea is that the belly is parallel to the ground. You can add a disc in the abdomen to make the exercise more difficult.

4. Bench foot lunge

The lunge is that exercise in which you take a step forward while bending the knee of the leg that is behind. In this case, you will do it the other way around. Stand in front of a bench and step back and high with your right leg, so that your instep is supported.

Bend your left knee and lower your body, don't round your back and keep your eyes straight ahead. The goal is to get your right knee as close to the ground as possible. Then switch sides.

Finally, other of the best exercises for glutes include the jump squat, back kick with elastic band, lateral lunge, box raises or step, abduction or lateral kick and bridge raising the pelvis. Discuss any of these with a trained trainer and feel free to include them in your routine to enjoy the results.

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