5 exercises to train your butt
You doubted it for a long time, but then you decided to do it anyway: sign up for a membership at the gym! Of course you want to do cardio to slim down and maintain your condition, but strengthening certain muscle groups can't hurt either. For women, the butt (or the glutes) are one of the most popular muscle groups to train. But how do you get those tight round muscular buttocks? We'll get you started with the 5 most popular exercises.
# 1 Squat
A squat is a knee bend with extra resistance. The term came over from England and is used worldwide. You perform the exercise by standing upright with feet shoulder-width apart, with the feet pointing outwards at 30 degrees. You place the barbell in your neck and hold it with your hands. Bend your knees to at least 90 degrees and then you stand up again. Make sure to keep your lower back hollow during the exercise. Then repeat this movement. Of course, this exercise can also be performed without weight.
The squat is a compound exercise, that is a multi-joint exercise in which you put multiple muscle groups to work. In this exercise you train the quads, hamstrings, glutes and calves.
# 2 Hip Thrust
Hip thrust is an exercise that focuses more on the glutes. With this exercise you ensure that you strengthen your buttocks. You need a bench for this and a barbell or other weight.
The idea is that you lie with the top part of your back and shoulder blades on a bench and put your feet on the floor. You place the barbell on your thighs. Start the movement from the feet and raise your hips until you can't go any further. Then repeat this movement again. Just keep looking straight ahead so you don't accidentally make eye contact with some creepy dude.
# 3 Glute Bridge
The Glute Bridge is an exercise you can perform anywhere. All you need is a floor that you can lie on. This exercise can prevent back and knee pain, improve your posture and improve your squat!
You are supposed to lie with your back on the floor with your arms at your sides. Bend your knees and place your feet on the floor with a small distance between your heels and buttocks. Then raise your butt. Make sure your feet, arms, shoulders and head stay on the ground. You now lie in a straight line from your buttocks to your shoulders. Note to self: make sure that no colleagues trip over you when you are playing bridge in the office.
# 4 Lunges with a focus on glutes
Having lunch? Yummy! No, this is the lunge exercise. This exercise can be performed with or without extra weight and strengthens your thighs, glutes and hamstrings.
Put weight on your shoulders with, for example, a barbell or hold it in your hands with dumbells or kettlebells. Then step forward with one leg and slowly kneel down on your knee, but don't touch the floor. Hold this for a moment and then come up and take another step with your other leg. Then repeat the movement so that you walk a few steps forward. Of course, this exercise can also be performed without weight.
# 5 Donkey Kicks
This is an exercise that you can perform on a machine or with a weight on a rope around your ankle. This is an isolation exercise for your glutes, which means that it is targeting one specific muscle group. The opposite of a compound exercise.
Donkey kicks can be performed in different ways, a common way is to sit on the ground on your hands and knees on a mat. Keep your back straight and push your heel towards the ceiling with your right leg while holding your leg at a 90 degree angle. Then repeat this movement several times per leg.