7 Glute Exercises for an Instant Butt Lift

7 Glute Exercises for an Instant Butt Lift

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Besides the benefits of the squats, some people don’t like them or can’t perform them because of many reasons, such due to knee issues or others. You will get the same benefits from other exercises and instead perform glutes to bum your extra fat around the butt.

The following functional movements are great for sculpting a curved figure, building strength and improving mobility.

7 Glute Exercises for an Instant Butt Lift

1.Dirty Dog

This exercise is also known as the fire hydrant.

It targets your core, glutes and outer thighs, keeping the hips square and lifted to get the most out of this exercise.

As the knees are bent, the hip extension will provide your core and obliques with some strength, too.

Repeat for 10 reps on both sides.

2.Donkey Kicks

It is a great way to fire up the gluteus maximus, which is the muscle in your backside, responsible for movement in the thigh and hip.

By kicking into gear, you should tighten your lower ab muscles and avoid sagging your hips on one side.

3.Glute Bridge

As an effective booty-shaping exercise it targets all three muscles that make up your butt: gluteus maximus, minimus and medius.

It is extremely effective in relieve tightness and stretching your hamstrings. The proper way of doing this exercise is to reach full extension and keep your shoulders grounded.

Perform 10 reps.

4.The Clam

This move is focused on hip rotation and glute strength, but will, also work out the hooks from sitting all day, in just a few reps.

By performing it regularly, you’ll feel the burn in those thighs and glutes.

Perform 10 reps per side.

5.Lateral Lunge

Besides the strengthening your glutes it will also work the muscles around your knee joints and hip.

For best results of this move, you should keep your chest lifted and back straight while sitting back into the lunge. In addition, lateral lunges can also help in improving your hip mobility and stretch out tight hamstrings.

Perform 10 reps per side.

6.Single Leg Touchdowns

By doing it you’ll test your balance and strength, improve your range of motion, but also helps in relaxing your joints.

Standing on one leg, you should bring awareness to your upper body, helping in stabilizing weight throughout your body.

Perform 10 reps on both sides.

7.Single-Leg Forward Reach

This is another booty balance challenge.

It is focused on the forward reach that helps offset your weight as your leg extends behind you.

Perform 8-10 reps per side.

Source: ffbody.com

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