Working on the muscles of the butt is important. Some people train the glutes to improve athletic performance, while others train them to help manage or prevent postural problems. Many people, however, train the glutes simply for aesthetic reasons. A fit butt makes many feel better about their bodies and it gives them a psychological boost. Whatever the reason for training the glutes, choosing the right exercises can make the process much easier and more effective.
Single Leg Glute Bridge
Single leg glute bridges are very simple in that no equipment is necessary, but that's where the simplicity ends. They may look easy to do, but it only takes a few reps for the exercise to make its effectiveness known. Lie down on your back with your right leg bent, foot flat on the floor. Lift your left leg into your chest and hold it with both arms. Drive your hips up using your right glute as the main driving force. This is made easier by pushing through the right heel. Lift your hips until they make a straight line with your knee and spine, hold at the top for 2 seconds, and then slowly lower your hips back down. Compete 10 to 15 reps and repeat with the left leg.
Single Leg Squats
Single leg squats utilize a greater amount of glute activation than standard squats because the hips have to stabilize. In a way, the weight has also doubled, so the strongest muscle, the glutes, increase their workload to take up the slack. Stand next to a wall or railing to ensure your balance. Lift the left leg off the ground and hold it there, slowly bend the right knee, and squat down. Ideally, you can touch the ground with your fingers while keeping your back totally straight, but this is very difficult and you may need some practice to develop the strength and flexibility to accomplish this.
Dumbbell Stepups
Dumbbell stepups require a plyobox or sturdy bench.. Stand in front of the bench while holding a pair of dumbbells at your sides. Step up on the bench with your right foot, transfer your weight to the right leg, and use the right leg to step up onto the bench. Step down with the right leg and bring the left foot down behind it, repeating this pattern for 10 to 15 reps. Complete the same number of reps with the left leg leading to complete one set.
Sumo Deadlift
Sumo deadlifts are a variation of standard deadlifts that shift the muscle emphasis to the glutes. Place a dumbbell on its end so it is standing upright and grip it by the plate end. Stand with your feet wider than shoulder-width distance apart and feet angled out at roughly 45 degrees. Bend your knees and squat down, letting your butt sink back. Keep your back straight and chest high as you squat up and down, holding the weight between your legs. Use a weight heavy enough for the last two or three reps to be challenging. Perform 10 to 15 reps for one set.
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