5 Exercises To Quickly Work The Glutes

The most important thing when you start to follow this workout to strengthen your buttocks is to be regular and to accompany these exercises with a balanced diet. Only a healthy and consistent lifestyle can help us enjoy good health and sculpt our figure.

The best exercises to work the glutes quickly and easily should be part of a routine in order to work well. Have you ever tried them? If not, you should consider it.

To have a firm and toned glutes, it is important to design a workout routine. To help you, you can hire a professional trainer.

But remember, persistence and dedication are key throughout the process. So the more regular your exercise program, the better your results will be. Indeed, there is no point in working an afternoon and then doing nothing for a week or a month.

How to properly work the glutes?

The glutes are not made up of a single muscle. They actually consist of three muscles. Therefore, depending on your goals, you will need to choose one exercise over another.

The glutes are made up of three muscles.

• Major: the largest, it gives the general size of the buttock.
• Medium: it is located at the upper end of the gluteus majora.
• Lower: is located below, at the lower end of the gluteus majora and gives the rounded shape so characteristic of the buttocks.

Performing different exercises at random does not assure us of training these 3 muscles. It is therefore fundamental to work these muscles at the same time to have the best possible stimulation, as well as faster results.

5 exercises to work the glutes

Here are the best exercises to increase glutes quickly. Incorporate them into your routine and combine them with a good cardio session for best results.

1. Dead weight

It is excellent for working the lower part of the buttocks. We can do this with or without weights, but we recommend that you use dumbbells or a barbell.

• Tilt your hips back while bending your legs slightly.
• Hold this posture for a few seconds then release. When you return to the starting position, it is important to contract your buttocks, this is where the effectiveness of the exercise lies.
• If you are using weight, it is recommended that you position it in front of you with your arms straight or out to your sides.
• Do between 10 and 15 repetitions for 5 sets.

2. Squats, the best exercises to work the glutes

This is the most famous exercise for increasing the volume of the glutes. There are endless postures for doing squats correctly.

What we recommend is that you start with weightless squats and then start adding more little by little. to put more pressure on the muscles.

• The correct way to do a squat is to stand up straight, preferably with your legs well apart.
• Bend your knees, without going past the tips of your feet, while extending your hips slightly backwards.
• Go down as far as you can and then return to the starting position.
• Repeat this movement at least 10 times for 5 sets.

If you feel that you are straining your legs, separate them further. This will allow more intense work of the glutes.

3. Sumo squats

This exercise is perfect for toning the inner muscles and increasing the volume of the glutes.

You can achieve this with weights on either side, be it a dumbbell or a weight, or by putting a single weight directly between your separated legs.

• Stand with your back straight, then separate your legs.
• Bend your knees until they are horizontal and then, using the weight, come down.
• The ideal is to feel a pressure in the buttocks when you go down, that’s what we are looking for.
• Repeat the movement 10 times for 5 sets.

4. Squat with jump

It is a variation of the squat. The difference is that when you go back up, you stretch your legs to make a little jump.

• Take momentum to make a jump, rest for 10 seconds then come back down. Do a series of 5 minutes.

5. Lunges

This exercise is one of the most effective and brings the best results.

• Stand with your back straight and step forward with your back leg straight .
• Use a weight or a dumbbell and hold it in your arms. Bend your legs, go down then come back up without changing position.
• Do 10 reps for 5 sets.

Haven’t tried the glute augmentation exercises yet?

Regardless of gender, age and the presence (or not) of cellulite, many people care about their physical condition in terms of health but also aesthetics. Afterwards, who doesn’t want to feel good about their body?

One of the biggest challenges when starting an exercise program is maintaining perspective and motivation. But, now that you know the 5 best exercises to increase glute volume, design your routine to achieve your goal. Do not wait any longer!