Get explosive glutes with these 3 easy exercises to enhance your butt and legs. Boost your appearance with these simple yet effective moves!
There are exercises for everything, and these in particular are to polish the muscles of the legs, and is that the glutes are an important part that should be kept in shape, and with this we refer not only to its aesthetic value, but also the role they play in our body as support of our spine, therefore, never hurts to work them.
These exercises are easy, simple and practical, a perfect combination for your workout routines, you don’t need any equipment and you can do them in a small space in your home. But don’t forget to stretch your muscles after your workout to avoid soreness.
Explosive Glutes: 3 Exercises to Tone and Shape Your Butt
Glutes Bridge
As we said before, you don’t need anything, just a small space to lie down, if you want to make the routine more comfortable you can use a mat or even a carpet.
The Glute Bridge consists of lying on the floor with your knees bent and your feet fully supported on the floor, as if you were making the shape of a bridge with your body, you need to lift your pelvis contracting the buttocks, and your arms should be extended to the sides of the body and the heels near the buttocks. Your back should be in line with your knees (your back should be high and your feet should be flat on the floor). Slowly descend and repeat as many times as you can and resist.
Bulgarian Squat
The Bulgarian Squat is not only exceptional for the glutes, but it can also be a good ally when it comes to working the quadriceps and hamstrings. It is a demanding exercise, but with 100% satisfactory results.
Now, for this routine you must place one foot on the floor and the other on a bench or chair about 50 centimeters high, this can vary according to your comfort, the idea is that the knee is bent at an angle of more than 90 °, to start the exercise you must make sure you have the trunk straight.
Lower your whole body as if you were taking a step and then return to the starting position. Repeat as many times as possible.
Lunge
Lunges have the added bonus of getting your heart rate up and working on several things at once, including strength.
The lunge is performed by placing one foot in front of the other, bending the front knee to lower the entire body with an upright torso, and returning to the starting position by pushing from the legs and buttocks.
You can go to the conventional and perform simple alternating steps forward or in place, to cross backward steps, side or other to work from different angles our glutes, quads and hamstrings.
Keep reading: 10 Best inner thigh exercises to sculpt and tone your upper Thigh
