Do you want to reach summer with toned glutes? Get to work because you still have time!
With these 5 best exercises with weight , dumbbells, kettlebell and bar, you will get the results you expect. Go for it!
It is very common that, when talking about exercises with weights , it is inevitably associated with the arms and their muscles. However, weight exercises go far beyond having muscular arms and a burly body. Using dumbbells, a kettlebell and a bar we can also work parts of the body such as the glutes or legs .
We teach you five exercises to strengthen your glutes with weight at home. Let’s go with it!
Hip Thrust
There are those who say that if you had to stick to just one exercise to work and lift the gluteus, it would be the hip thrust. An exercise with which, in addition to gaining strength and volume in the glutes, we will activate the core and rectus abdominis.
How to do it? We rest our back and shoulders on a bench, slightly separate our legs and rest our feet on the floor, while holding a bar on our hips. If you prefer, you can choose to use a dumbbell instead of a bar. With this element what we will do is increase the intensity of the exercise.
We gently lower the hips until the buttocks almost touch the ground and push with the heels while keeping the knees outward, until, by contracting the glutes and pressing hard, we achieve a complete homemade extension.
By raising the hips, the body forms a straight line, with the knees bent at 90º. Perform between 10-15 repetitions.
Bulgarian split squat
Another classic exercise to strengthen the glutes is squats. A very complete exercise with which, in addition to toning the glutes, we will work the muscles of the legs, the core and the cardiovascular system. Although there are different types of squats, this time we are going to talk about two varieties, the Bulgarian barbell squat and the sum squat.
The bulgarian split squat with a bar is another exercise that cannot be missing from our exercise routine to lift the glutes. A movement with which we work glutes, quadriceps, hamstrings, abductors, calves and the hip muscles.
We take a weighted bar, some dumbbells if it is easier for us, and we place it on the upper part of the back. Afterwards, we place our back foot on a bench and try to descend without the knee of the front leg turning inward. When the front knee reaches a 90º angle, we extend the hip and knee and return to the starting position. Perform between 8-12 repetitions with each leg.
Sumo squat
The other squat we are going to talk about is the sumo squat , its name because it is reminiscent of the position taken by sumo wrestlers.
Grab a kettlebell with both hands and place your feet more than shoulder-width apart and toes facing outward. Gently lower your body by bending your knees until your thighs are parallel to the floor and the kettlebell touches the floor, push your body up until your legs are fully extended. Perform between 10-15 repetitions.
Lunges
Lunges are, along with squats , another exercise that cannot be missing in an exercise routine to lift glutes with weight. An exercise that complements perfectly with squats and with which we will tone our glutes and legs.
To do this, first we take a dumbbell, with the weight that suits our physical condition, in each hand and keep our arms stretched down and close to the body. With your feet together, keep your back and neck resting and step forward. Bend both knees and lower your body until your back knee touches the ground and both are bent at a 90º angle. Raise yourself again using force with your front leg and helping yourself with the toe of your back leg. Perform 10 repetitions with each leg.
Romanian deadlift
The fifth and last exercise we are going to talk about is the Romanian deadlift , an exercise with which, in addition to gaining strength, we are going to work the glutes, back and hamstrings. To do this, we will use dumbbells, kettlebells or barbells.
And we will do it in the following way: we stand, with our feet hip-width apart, our toes forward and a dumbbell in each hand. We slightly bend our knees and push our hips back as the dumbbells descend down our thighs to just below the knees, keeping the spine correctly aligned and strongly contracting the glutes. When the dumbbells touch the balls of your feet, contract your glutes and return to the starting position.
It is very important that we keep our back straight and take care of our posture. Perform between 10-15 repetitions.
