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Toning your glutes has more benefits than just a perky butt! “Our glutes are made up of three different gluteal muscles: the Gluteus Maximus, Gluteus Medius and Gluteus Minimus,” Petersen Pierre, trainer at XenHouse, explains. As we strengthen those muscles, not only do we see booty gains, but “it can significantly reduced back and knee pain,” he explains. And not to mention that working the glutes increases our power and exercise performance overall. These are the most effective, 2-in-1 exercises Peterson suggests for building our glute muscles:
Glute Bridge
“This exercise not only tones and shapes your glutes, but it also promotes great posture while strengthening your core, Petersen says. Here are his instructions for nailing this move: find a comfortable surface and lie flat on your back. Place a dumbbell or barbell on your hips, and use your hands to hold the weight. Your feet should be hip-width apart with your toes pointed forward, and your heels 6-8 inches away from your glutes. “Raise your hips upwards into a straight position without arching your back,” he explains. Squeeze your glutes and drive your body weight through your heels. Hold the position for one second then slowly release and return to a flat spine. Repeat.
Fire Hydrant
"The Fire Hydrant not only assist in shaping the side of your glutes, it also helps promote hip mobility and stability," Petersen explains. Here's how to do it: start by placing a resistance band above your knees. Hands and knees should be touching the ground, with hands shoulder-width apart, directly under the shoulders. Keeping the back straight and eyes looking towards the ground at all times, life one leg up and away from your body at a 45-degree angle. "Keep your knee positioned at 90 degrees, and try to lift it until aligned with your hips," he advises. Slowly lower it back to the starting position and repeat on the other side.
Bulgarian Split Squat
"This exercise is a great strength builder for the glutes overall," he recommends. Stand about 2 to 3 feet in front of a bench or chair, facing away from it. Hold one or two dumbbells or kettlebells at thigh level. Have one foot in front of you, positioned at a 90-degree angle, and place the other foot on the bench behind you. Staying upright, engage the core and bend your front leg down into a squat. Make sure your knees are not coming forward. Hold for one second, then drive your body weight through your right heel to bring yourself up and back to the starting position. Repeat.
