The Best Exercises To Train Your Glutes

In this article, we will explain step by step how to do the exercises to train your glutes, so that you can do them every day without complications and without having to spend a lot of time on them.

With a few simple exercises you can train and improve your glutes so that they look fuller. And you don’t always have to be at home or at the gym. You can do some of these exercises while going about your daily activities.

In this article we will explain step by step how to do the exercises to train your glutes, so that you can do them every day without complications and without having to spend a lot of time on them. They prevent your glutes from losing their firmness.

The best exercises to train your glutes

Warming up: walking

Before you get started with any exercise, it’s a good idea to warm up the muscles first. The easiest way to do that is to walk briskly for 10 to 15 minutes, which also promotes blood circulation.

Jumping rope

Jumping rope is one of the most complete exercises out there and it helps to keep the glutes and hips firm. You can also use it as a warm up and as the start of a series of exercises.

You start out with just a few jumps, then do a few more over the next few days. Be careful not to jump too high, but just high enough for the rope to pass under your feet. Do this while supporting yourself only on your toes.

climbing stairs

This exercise is easy for anyone to do! Even people with busy lives can do this exercise at different times of the day.

Forget the elevator and always choose to take the stairs. Build up the number of steps slowly every day. Also walk down the stairs, because both exercises use different muscles .

Stand up straight when you have to wait

Another exercise you can do throughout the day is to make the most of every moment you’re waiting: at the traffic light, in front of the elevator (if you have to use it anyway), in line, and so on. Stay upright and distribute your weight on both legs. Slowly tense and relax the glutes one at a time.

The famous squats

Doing squats is one of the best exercises out there for improving your glutes. You also train the hips and thighs with this.

Spread your legs hip-width apart and bend your knees as if you were going to sit down.
Make sure to keep your back straight and make sure your knees don’t move past your toes.
As you do this, keep your arms extended in front of you.
Slowly move back up and relax your arms.

You can also do this exercise leaning against a wall to support your back so it stays straight as you move down. In this case, keep your feet slightly away from the wall.

Start with fifteen squats and add five each day.

On all fours

This is a powerful exercise and you will quickly feel your glutes get firmer.

Position yourself on all fours.
We recommend placing a mat or something soft under your knees so it won’t hurt.
Keep your back straight, horizontal, and your abs tight and tense.
Keep your arms straight vertically.
If your arms or back start to hurt, you can also support yourself with your elbows.
Lift one leg and extend it back, making sure it is straight.
Then move your leg up and down without your foot touching the floor.
Repeat with your other leg.

Once you’ve done this exercise, you can repeat it while keeping your knee bent and moving your leg up and down as well.

Bridge

For this exercise, lie on your back with your legs spread and your knees bent at hip width.
Stretch out your arms at your side.
Slowly lift your body off the ground, tightening your abs and glutes so you don’t hurt yourself.
Come up as far as you can.
Then slowly lower yourself back down until your back touches the floor again.

This exercise is not recommended for people who suffer from spinal curvature, where the spine bends forward.

Bicycles

Don’t forget this opportunity! During the weekend or even every day if possible, for example if you can cycle to work. It is a very good way to train the glutes and legs in general.

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