The term glutes applies to the gluteus maximus, medius and minimus muscles which make up the butt and act on the hip joint. The glutes are responsible for rotation, extension, abduction and adduction of the hip. The glutes are generally a large source of concern for mostly cosmetic reasons but strong glutes support movement of the entire leg which is important in many other exercises. Cycling is a good glute exercise that also acts as a cardiovascular activity. There are many weight-training exercises that engage the glutes.
Reverse Lunges
Step 1
Stand with your legs about shoulder-width apart and hold a weight in each hand. Relax your shoulders and arms, allowing the weight to rest at your sides.
Step 2
Step backward with your right leg until your left knee is bent and your right shin is parallel to the ground.
Step 3
Bring your right leg back to the starting position. Repeat the movement with your left leg and perform eight to 12 repetitions.
Step-ups
Step 1
Stand facing a bench or stair with weights in your hands. Allow the weights to hang and relax your shoulders.
Step 2
Lift your right leg and place it on the bench. Lift your entire body up until you are standing on the bench with both feet.
Step 3
Step backward off the bench with your right leg first.
Step 4
Repeat the movement with your left leg and perform 10 repetitions on each leg.
Bridge
Step 1
Lay on your back with your hands on the floor at your sides. Your feet should be close together with your heels close to your butt.
Step 2
Raise your pelvis until your body is at a 45-degree angle to the floor. Hold this position and count to three while flexing your glutes.
Step 3
Return to the starting position slowly. Perform 12 repetitions of this exercise.
Tips and Warnings
- The lunges and step-ups can both be performed without weights. Gradually increase the amount of sets of each exercise to three.
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