8 Glute-Strengthening Moves to Get You Ready for Summer
Summer is here, and it's time to get your body ready for the pool and the beach!
With that in mind, here are 8 glute workouts designed to strengthen your glutes and increase their definition.
Glute Bridges - This exercise targets your glutes as well as your hamstrings. Lie on your back with both feet placed flat on the floor, hip-width apart. Push your hips up to create a bridge position and squeeze your glutes at the top of the bridge before returning to the starting position.
Step Ups - Step-ups are great for strengthening your glutes and legs at the same time. Start with one foot on a step or bench, then lift yourself up onto it while pressing through the heel of your front foot, keeping most of the weight in that leg as you step up onto it. Lower yourself back down into the starting position before repeating on the other side of the step or bench.
Squats - Squats are an excellent way to target all major muscles in your lower body. Start by standing with feet slightly wider than shoulder-width apart, toes pointed outwards slightly, arms extended out in front of you at shoulder height if desired for balance, then lower yourself down into a squat until your thighs are parallel to the ground before pushing back up into standing position again.
Donkey Kicks - Donkey kicks can be performed either with weights or without depending on experience level and desired difficulty level, but both involve starting on all fours, then lifting one leg behind you so that it is parallel to the ground while squeezing through those glutes at peak contraction before slowly lowering back down into starting position again.
Lunges - Lunges are another great way to target both legs and glutes at once by stepping forward into a lunge with one foot, followed by bringing that same foot back up into starting position before switching sides.
Squat Jumps - This dynamic exercise works wonders when it comes to toning and strengthening those glutes quickly! Begin by standing with feet a hip-width apart, then jump up as high as possible while keeping good form (knees should not pass over toes!). When you land, be sure to absorb impact with bent knees instead of letting them lock out straight.
Hip Abductions - Hip Abductions are a great way to specifically target those outer thigh muscles. Start by getting down onto all fours, then lift one leg away from your body about 45 degrees while keeping your knee bent at 90 degrees angle throughout the movement before slowly lowering back down into starting position again.
Curtsy Lunges - This variation of lunges helps build strength in those inner thighs too! Start by standing with feet shoulder-width apart, then take one step diagonally behind you while bending both knees until they make 90-degree angles (as if doing a curtsy) before pushing off from the front foot back into starting position again.
Summer is here, and now is the perfect time to start working out those glutes so they look toned and fit when we hit the beach or poolside this season!
With these 8 exercises targeting various parts around our glute muscles, we can ensure we’re looking our best come summer fun time.
Don't forget that proper form is critical—so focus on proper technique during these workouts rather than speed or reps completed!
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