Glute workouts for women? Is this what you are looking for? Then this article is for you. If you are someone who is looking to build your physique and build your butt, you can achieve that by doing a few glute exercises.
Glute exercises are a great way to build the muscles in your butt as it helps in various tasks of daily life apart from adding to the curvaceous appeal. From Jennifer Lopez to top fitness bloggers you may look up to, they all have a shapely physique. It is not just motivating but also something that people envy.
Why Might Women Want To Work Their Glutes?
As mentioned above, growing the glutes does not just add to the physical appeal, but it has a lot of benefits for an individual. From envying the likes of Rihanna, Beyonce, and Nicki Minaj, you can also join the club with glute exercises. If you are an ardent follower of the pop world, you will notice that these artists have the agility and strength to run around their stage while performing the dance moves.
Watching them, this question will come to your head: “How do they do that?” The answer is the power they draw from their gluteal muscles.
Everyone was shocked when they saw how fast Beyonce or Rihanna were already performing for a chunk of their pregnancies. This was all possible due to their top-notch fitness. Everyone with the primary goal of staying fit enough to perform everyday tasks without issues can benefit greatly from exercising.
Glute exercises are not just for women; they have a lot of benefits for men, too. The following are the benefits of why women would want to work their glutes:
Glutes do not just help in sitting and lifting things but also support maintaining a good posture.
Reduces back pain- The glute muscles support us in lifting, sitting, and other tasks. Thus, it is best to grow your glutes, as a weakness in the area can cause back pain. Women are prone to back pain more than men, especially during menopause. This is why glute workouts for women garner much attention in the fitness community.
A firm, toned butt- The focus of glute workouts is on boosting the fitness and strength through exercises. The impact of training the glutes on your body cannot be ignored. Working out your glutes will aid in toning your gluteal muscles and giving a firm look.
Eases pain or injury during pregnancy- The secret to relieving pain and having a complication-free delivery is building your fitness. The use of glute workouts is seen in stabilizing joints that surround the butt- such as the pelvis. The sacroiliac joint of this area is stabilized with the support of strong glutes. Moreover, glute workouts help reduce the chances of lumbar extension beyond the tolerable point.
Protects joints- Joint issues are pretty common in women, as mentioned above. The effects of nutrition, hormones, genetics, and various other factors play a role in joint problems. Pain around joint areas such as the hips and knees is prominent after menopause due to a mixture of effects such as physiological aging and genetics. This can be controlled by keeping these joints strong. This can be done by exercising your glutes, which involves the movement of hip, pelvic, and knee joints.
Top 8 Glute Workouts For Women
If you are planning to start focusing on your glutes, here are the exercises that can help you grow your booty:
– Barbell or dumbbell
One of the most famous exercises to do, deadlifts are considered a proper leg workout. This is because it works your hips (our main focus), thighs, and back muscles. Here’s how you can nail the exercise:
- Keep your shins against the bar, and place your feet at shoulder-width.
- Hinge forward- do not overextend. Squat down and reach your barbell or dumbbells.
- Place your hands at a width that is wider than your legs.
- Your hands must be gripping the equipment in a one-underhand, one-overhand, or overhand grip.
- Then, push your hips back until you can feel your hamstrings stretch. Remember to keep your spine straight, abs/core braced, and push down your shoulder blades.
- An excellent trick to know you are doing it correctly is watching how the barbell travels- it should be in a straight line.
- Keep the bar close to your body when you pause at the top of your movement while resuming the start position.
2. Hip Thrusts
If you are a beginner, start the exercise as a bodyweight exercise. You will be able to master the form and ensure that you are not setting yourself up for injuries.
- Perfecting the form is vital to improve your strength, as you can proceed to the next step of using weights to do the exercise.
- When doing the dumbbell exercise, you will build the strength required for lifting a barbell.
- Placing your elbows on either side of the bench provides immediate support. If you are using weights, you must align them with your hips. Balance the dumbbell with your hands.
- When the weight is stabilized on you, keep the core engaged while keeping your upper back in contact with the bench.
- When pushing your hips up, engage your core and keep your upper back in contact with the bench.
- Keep your body steady and straight with your knees at 90 degrees.
- After you hold the position for a few seconds, ease back down to the start position.
3. Sumo Squats
If you are a beginner, start the exercise with your body weight.
- Stand with your feet placed wider than your shoulder width and toes turned outwards.
- Engaging your core, push your shoulders down and back to maintain an upright chest.
- Lowering your hips, focus on pushing them back as if you are about to sit on a chair. Do not push your knees forward than your feet.
- Aim to dip as low as you can and keep your thighs parallel to the floor, or at least below parallel to the floor. This depends on your mobility.
- Before pushing through the heels, hold the position for a moment or two. Drive your hips up to return to the standing position.
4. Mini band Glute Kickbacks
– Resistance band
– Yoga mat
- The exercise is an excellent workout for the glutes; it helps extend the muscles unilaterally.
- The start of the exercise is by getting on your knees and hands. Then, adjust one end of the band around your right foot and position the other on the left thigh.
- Keep your abs tight and slowly contract the glutes, kicking your right leg back until straight.
- When your legs are at full extension, squeeze the glutes and kick your right leg back till it is straight.
A move can be done with your weight or dumbbells in each hand. It is a great leg workout as it can be felt in your hamstrings, quads, and most of the lower body.
- Stand tall on the floor while engaging your core and shoulders.
- Step up on a platform with one foot and push down through the heel to straighten your leg such that it propels your body up.
- Bring your back foot up to meet the front foot on the platform.
- Bend your knees while moving so that you do not hurt yourself.
- Back off down the platform before repeating with the other leg.
6. Kettlebell Swing
Essentially a full-body movement, this exercise also works well on your quads, glutes, core, and hamstrings.
- Start with a low weight and work up to a higher weight.
- Hinge your hips back, lowering yourself to a half-squat to pick up the kettlebell using both hands. Your palms will face inward.
- Keep your core tight and bend your knees while squeezing your glutes. Then, push your hips forward while straightening your legs. This drives the kettlebell forward.
- Stop the movement when your kettlebell reaches the level of your chest. Swing the equipment back down to the starting position while keeping your core engaged.
7. Bulgarian split squat
One of the most effective glute workouts that you need to keep an eye out for; here are the ways you can do it:
- Stand on one foot and bend the other knee, placing that foot off the ground.
- Bend your foot on the ground and extend your leg down until it is off the ground.
- Keep your arms in front of you.
- Return to the start, and do your reps for each leg by switching sides and repeating.
8. Walking Lunges
- Effective movement that can be done on its own or with a dumbbell.
- Stand tall and engage your core while keeping your shoulder-width apart.
- With one leg, take a big step forward and bend the knee until your thigh is parallel to the floor (90 degrees.)
- Your back knee should nearly touch the floor.
- Then, bring yourself up by pushing your left leg to return to standing.
- Also, you need to bring your back leg to the front to get into a forward lunge.
Things To Consider While Doing Glute Workouts
While performing the exercises, maintain your posture and do not overextend. This is crucial in avoiding any injuries.
Do not use weights at the beginning if you are doing the exercises for the first time.
Ensure your core is engaged and you have a steady footing during exercises that need you to stand.
This was all about the glute workouts for women and why it is essential to perform these exercises. The article also discussed the top 8 activities you can add to your workout routine.
Do you have any other exercises to add to the list? Let us know in the comments below!