Best glutes exercises for strength and activation

The simplest and most effective exercises for tightening relaxed buttocks are different variants of squats, lunges, and a bridge. In the beginning, until you gain fitness, repeat each exercise five to seven times, and later increase this number until you reach 25, a maximum of 30 repetitions. Combine up to three exercises during one workout, to engage as many muscles in this region as possible. It would be optimal to have fun with this physical activity three to four times a week. More than that, it can be a burden for the muscles, but also a burden for the exerciser. Of course, this does not apply to cardio training, which you can do on other days to achieve your goals.

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Squats

Ordinary - outstretched posture, feet are parallel and hip-width apart. Extend your arms straight in front of you, parallel to the ground. Lower your buttocks down until you are almost in a sitting position, but make sure that your knees do not cross the tips of your toes. The back is straight. The support should be on the heels. Slowly lift yourself up and after straightening, tighten your buttocks muscles. Do three sets of these exercises with a short break in between. Try to do the exercise as slowly as possible.

With a barbell - a spreading position, the feet are parallel and hip-width apart. Grasp the bar with the upper part of the hand facing up. With your knees slightly bent and your back straight, lift the barbell to your chest muscles. The elbows are protruding forward so that the bar does not slip off the chest. Bending your knees slightly, lower yourself until your thighs are parallel to the ground. With the exhale, return to the starting position and tighten the buttocks and abdominal muscles. Do three sets of seven reps each. Be careful not to lean forward or bend your neck during the exercise.

Sumo squat - outstretched posture, feet slightly wider than hip-width, feet, and knees facing outwards. When moving, the knees go over the fingertips, not inside. With the inhale, lower your buttocks down to the limit of pain. With the exhale return to the starting position.

Lunge

This exercise shapes the buttocks. Stand up straight, feet together, hands on hips. Step forward with one foot and lower yourself to the ground with the other knee. Make sure that the knee of the leg in front does not exceed the tip of the toes. When the knee of the leg behind the body is close to the ground, stay in that position for a few seconds and slowly return to the starting position. Finally, tighten your buttocks. Do five to seven repetitions with one leg, then do the exercise with the other.

Bridge

Great butt tightening exercise. Lie on your back with your knees bent. The feet are hip-width apart and the arms are placed next to the body. Heels firmly supported on the ground. Raise your hips and buttocks high in the air but keep your chest and back on the ground. Tighten your buttock muscles in the highest position and stay that way for five seconds. Then go down. The harder variant of this exercise is to raise your arms high in the air or when your buttocks are raised to bring your knees closer and further apart.