Toned glutes make you look and feel better in nearly any outfit, from your swimming suit to your favorite pair of jeans. Exercises that target the glutes help create the desired definition on your back side. Using different glute-targeting exercises adds variety to your workout and allows you to also focus on other areas of the body, such as the legs.
Lunges
During a lunge, one foot moves forward while the other stays back. You lower your body while keeping your back straight and upright. Your glutes get a workout as you lower your body and raise back up to the starting position. For a more advanced exercise, do a walking lunge by moving forward as you dip down. When you stand up, move the back leg forward and lunge again. Continue walking across the room as you lunge. Add dumbbells held at your side as you lunge, or add a biceps curl to add in an upper arm component. You can also do a side lunge by moving one leg to the side as you lunge down, bending one knee while keeping the other straight. Never allow your knee to extend beyond your toes on any type of lunge.
Squats
A squat is similar to a lunge except the legs stay together. You lower your body as if you were about to sit down with your bottom going back and down. Like the lunge, your knees should not extend out further than your toes, as this may result in an injury. Hold the lower position for a few seconds before standing up again. To add an upper arm workout, hold dumbbells in your hands at shoulder height with the elbows bent. As you stand back up from the squat position, raise the dumbbells up over your head with the arms straight. Bring the weights back down to shoulder height as you squat down for the next repetition.
Stepups
A stepping action engages the glutes in a toning move. You can climb stairs or stadium bleachers if you have access. A sturdy box or aerobic step also works for stepup exercises. Step up with your right foot onto the step. Pull up the left foot to bring your entire body onto the box. For an added workout, raise the left knee to hip height before lowering your left leg back down to the floor. Place your right foot back onto the floor. Repeat the move, this time starting with the left foot and raising the right knee up into the air.
Jumps
Jumping also uses the glutes. For a simple jumping exercise, start in a squat position with your arms down to your sides. Jump up as high as you can, reaching straight up with your arms as you jump. When you land, go back down into the squat position. Your box or aerobic step also works for a jumping movement. Standing behind the box, jump up with both feet and land on the box. Jump back down and land on the ground. A small cone or similar object is another jumping guide. Jump back and forth over the cone. You can do a side-to-side jump or front-to-back.
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