Those with a sedentary lifestyle are often faced with problems with their gluteal muscles since they can become sore and atrophied. These muscles support the spine, stabilize the pelvis, and optimize the legs’ strength.
If you strengthen your glutes, you will enhance the strength of your body and posture. With this, you would be able to do high-intensity exercises and activities, so you would run and do other sports much more easily.
Furthermore, you will prevent possible injuries if your glutes are strengthened. Your body will be strong, and your buttocks firm.
All these benefits are achievable with the following 5 exercises which will take just 15 minutes of your day. Do them a couple of days a week.
These exercises will build up your gluteus minimus, gluteus maximus, and gluteus medius muscle.
1. Weighted Bridge
Lay on the ground, and bent your knees with your feet flat on the ground.
Place your feet in a parallel position to your knees, a little more than a hip’s width.
Put a light dumbbell on your hips and start raising them off the ground.
While raising the dumbbell, tighten your glutes, thighs, and abs (beginners can first try without the dumbbell).
Then, lower your body to the starting position, but make sure your hips are still above the ground. Do this 15 times in three sets.
While standing, spread your legs at the hip’s width. Step forward with the right leg and bend the knee at 90 degrees. Remain in this position for 5 seconds. Pull your leg back to the initial position, and do the same thing with your left leg. Do three sets of this exercise with 10 to 20 repetitions.
3. Squat Pulse
Begin in a standing position and put your legs at the hip’s width apart, and your toes faced outward. Put your arms in front of your body. As you squat down, tighten your glutes and abs, while your knees are aligned with the toes, and your back is in a straight position. Hold this position, while you bounce, lower, and lift your buttocks. You can use dumbbells for better results. Do three sets of this exercise with 15 repetitions.
4. Donkey Kicks
Lay down on your stomach and place your hands and knees at the shoulder’s and hip’s width apart. Raise one leg towards the ceiling right above the buttock, but not higher than the torso to prevent possible injury. While lifting your leg, make sure your glutes and abs are tightened. Remain a few seconds in this position, and then lower your leg toward the ground but don’t let it touch the floor. Do this 15 times with both legs in three sets. Strap on ankle weights to intensify the exercise.
5. Fire Hydrant
Put your hands and knees flat on the ground, at the shoulder’s and hip’s width apart. Start raising your left leg to the side so that your left leg is parallel to the ground and your hip is opened. Return the knee to the initial position but don’t let it touch the floor. Do this in three sets of 16 repetitions.