The three best glute exercises
The muscles that make up the butt are necessary to avoid injury and to maintain good posture. But how do you strengthen them? Try these three exercises
The gluteal muscles are the most important muscles of the body. The name "gluteus" includes three gluteal muscles: gluteus maximus, gluteus medius, and gluteus maximus.. If you spend most of the day sitting, the gluteal muscles often become inactive and underused, and the muscles in the front of the body can become tight, resulting in Again to weaken the gluteal muscles. Underactive gluteal muscles can cause other muscles to overcompensate, resulting in injury and pain, especially in the knees and back, as well as in the ankles and hips. It is therefore important to keep these gluteal muscles in good shape to avoid injuries.
There is a whole range of exercises that can help you strengthen the butt muscles, and they go beyond the classic squats. We've rounded up three of the best moves to add to your next lower body workout, which can be done with weights or just your body weight. Be careful though: You can expect your butt muscles to "burn" seriously the next day.
Bulgarian squat
3 sets of 8 reps on each side
Often underestimated, the Bulgarian squat should be an essential part of your glutes workout. Also, if done correctly, they can really help you strengthen your core and build your quads, calves, and hamstrings.
First, stand in front of a bench or step. The seat or tray you choose should be at knee height.
Place your left foot on the bench and put your right leg forward so that your left foot does not touch the edge of the bench.
Looking forward and contracting your core, lower into a lunge until your right knee is at a right angle and your left knee is directly above the floor. You may want to get into a better position at this point, as it is important to make sure that your right knee does not go past your toes when you are in a lunge position.
Push your right front heel, and return to the starting position. This is a rehearsal!
You can do this with a set of dumbbells, one on each side of your body, or you can stick to your body weight alone. Technogym dumbbells are designed for bodybuilding and functional training and allow you to perform a variety of exercises, thanks to their hexagonal shape and knurled handle.
hip thrusts
3 sets of 8 to 12 reps
This exercise is also great for strengthening the buttocks and lower body muscles. It can be done with or without support, ideally at knee height, in which case adding a band or resistance band above the knees.
To get started, sit with your upper back against the support of your choice, with the barbell resting over your hips and your feet resting on the floor with your knees bent. It is best to put a soft support on the dumbbells to rest on your body when doing this exercise.
Tighten your stomach muscles and push in your heels, lift your hips with the barbell in place. At this point, your upper back rests on the top of the bench. Make sure to keep your shoulder blades on the seat and not slide forward.
Tighten your glutes and push your hips up and as far as possible.
Return to the starting position, lower yourself slowly, and avoid sudden movements that could hurt your lower back.
lunge forward with dumbbells
3 sets of 20 reps (10 per leg)
Lunges are a great way to work your lower body, but if you really want to target your glutes, the wide stance lunge is perfect!
Stand upright with a dumbbell in each hand and arms along your body. Bring your left leg forward and slightly to the left side.
Lower yourself so that your left knee is at a right angle and your right knee, your back, remains fixed above the floor.
Push the left heel up, return to a standing position, then go straight to the next lunge, this time with your right leg lifted forward and slightly to the side, then lower it again so that the right knee makes the right angle and the left knee, behind, above the floor. Once you've done your intended number of repetitions, take a break.