Your glutes keep you upright, they help you keep our balance, run, move, and jump. Therefore, keeping your glutes in tiptop shape is essential to maintaining control over your lower body and supporting your upper body as you work out. And let’s not forget that firm glutes add shape to your hips. Very helpful, indeed.
So here are 5 workouts that will add strength and shape to those booty muscles.
Stability ball wall squats
Facing away from the wall, place stability ball between between your back and the wall. You should therefore be leaning against the stability wall. Now shift your feet so that they are in front of your hips and slightly wider than your shoulders. Your toes should also be pointed outward at a 45° angle. Now squat down as you keep the ball balanced between the wall and your back—remember to keep your feet flat on the floor. Then rise back up, rolling the ball up and lifting your heels so that you end up standing on your toes. Lower your body again, repeating from the first step.
2. Hip thrusts with medicine ball
Start by lying on your back. Bend your knees and place your heels on a small medicine ball. Engage your core/ab muscles, then carefully lift your hips upward (while your heels are still on the ball), squeezing your glutes and hamstrings. Then lower your hips back down, but not all the way to the floor. Hold for a count then bring your hips back up, repeating from the first step.
3. Side leg step ups
Stand adjacent to a bench or a step, keeping your back straight. You can put your hands on your waist or you can keep them stretched out for balance. Then place one leg (e.g. your right leg if that is the leg that is closest to the step) on the step or bench while the left leg stays straight and on the ground. Then, use your right leg to lift the left side of your body off the ground. Pause and hold for a count, then slowly return to the start position and repeat. Then turn your body and repeat the steps for the other side.
4. Banded side squats
With a resistance band just below your knees, stand with your feet slightly more than shoulder width apart. Then lower your self beyond 90 degrees, maintaining a straight back. Then push yourself back to the original position to repeat from the first step.
5. Fire hydrant
Facing the floor, please your knees and hands on the floor in a dog like position. Your knees should touch each other and your hands should be shoulder width apart. Then lift one leg up and away from your body at a 45° angle, aligned with your hips. Remember to keep your back straight. Hold and then slowly lower your leg back to the starting position and repeat on the other side.
Images Shot by@72_photography
Model Liz (https://www.instagram.com/elizadumsfit/ )
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