6 Exercises to Grow and Strengthen Your Glutes | TRAINING

6 Exercises to Grow and Strengthen Your Glutes | TRAINING


curty lunges


Your glutes are the largest and one of the most important group of muscles in your body. Improving the strength of your glutes can result in better posture, improved athletic performance, and reduced chance of injury when working out other muscles. Here are 6 at-home booty workout with resistance bands you can try out!


Banded Glute Bridges

Place the bands just above your knees. Really think about squeezing your glutes at the top of this movement. Complete 4 sets of 15-20 reps. 

banded glute bridges

Further reading: Can You Actually Get Rid of Cellulite?

Banded Donkey Kicks

Put a hold at the top and squeeze the glutes. Complete 4 sets of 15 reps.

Image result for banded donkey
Image source: http://fithoot.com/how-to-get-a-firm-and-toned-bum-in-two-weeks.html


Frog Pumps

Put a hold at the top and squeeze the glutes. Complete 4 sets of 15-20 reps.

frog pumps

Image source: https://vimeo.com/ledbetter


If you want to make this more challenging, add some weights onto your hips.

Image source: http://www.sophactivelife.com/all/leg-and-booty-workout

Further reading: What Type of Training is Best for Fat Loss? 


Curtsy Lunges

When doing the Cursty Lunge, engage your core muscles, face forward and maintain your upper body upright and keep your back straight. Complete 4 sets of 12 reps each leg.

curty lunges

Jump Squats

Keep you back straight and chest up when performing the jump squat. Complete 4 sets of 20 reps. However, *people with knee injury should refrain from performing this exercise.

Jump squat

Band Seated Hip Abduction

Use a chair or bench to perform this exercise. Your torso can be any one of three variations: leaning forward, upright, or leaning back. Maintain a neutral spine in whichever position you choose. Complete 4 sets of 20 reps.

Image result for seated band

Image source: https://www.pinterest.com/pin/348958671104470410/


One last tip, fix up your diet. By cleaning up your diet and sticking to a regular workout routine your body fat will start decreasing which will give your bum a more lifted and firmer look.

Further reading: What and When to Eat During Training


glute muscles


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Stay healthy!



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