The Best 2-In-1 Exercises For Toning Your Glutes–We’re Trying These Immediately!
October 19, 2021 by Justine Schwartz
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.