4 Exercises for Glutes That Do Not Require Weights
Buttock exercises are important for strengthening your buttocks, but they are also good for your overall health, helping to reinforce good posture, prevent back pain, and improve athletic performance.
The glutes are responsible for containing the largest muscle in the body, the gluteus maximus, and strengthening it can increase power and performance during workouts as well as after.
Next, we show you 4 effective exercises for the buttocks with which you will not require weights:
1- Squats
- Stand tall with your feet a little more than shoulder-width apart and your chest lifted.
- Extend your hands out in front of you to help maintain your balance.
- She starts by sitting you down, and then stands up as if you were sitting on an imaginary chair. Keep your face and head facing forward.
- Lower your body down so that your thighs are parallel to the floor. Put all your weight on your heels. Keep your body tight and push your body up through your heels to return to the starting position.
Do 12 reps.
2- Donkey kick
- Start on all fours on a yoga mat. Make sure your knees are below your hips and your hands are below your shoulders. Bring your spine into a neutral position and bring your shoulder blades down and back.
- Inhale.
- Exhale keeping your knee bent, release and raise your right leg until your thigh is in line with your spine, making sure your foot remains flexed.
- Inhale. Lower your right leg to return to the starting position, but without resting your knee on the mat.
Complete 10 repetitions on the same side, before repeating the remaining repetitions on the other side.
3- Step – Oops
- Stand up with a bench or step in front of you.
- Starting with your right foot, step onto the bench tapping your left foot lightly against the surface while keeping your weight in your right heel.
- Lower your left foot back to the ground while keeping your right foot on the bench.
Repeat 3 sets of 12 repetitions and then switch legs.
4- Glute bridge
- Lie on your back with your knees bent and your feet flat on the floor.
- Lift your hips off the ground so your body forms a straight line from your shoulders to your knees.
- Pause when you’re in that position, then slowly lower your body back to the ground.
Do 2 sets of 12 seconds.
