5 Glute Exercises for Women

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Beginner friendly Glute exercise at home no equipment

Today, we will learn five exercises that can help strengthen and shape the gluteal muscles, reduce excess fat in that area, and achieve a more desired body shape.

Moreover, if you have any muscle-related issues or problems in your glute muscles, these exercises can also help improve those conditions.

 Let's see some 5 most MUST- DO exercises which can be done without any equipment and in just a little time at home:

   Curtsy Squat:

 Step-1   Stand with your feet shoulder-width apart.

 Step-2 .Take a big step back with one leg, crossing it behind the other leg.

 Step 3: First, bend both knees, keeping your back straight and strong.

 Step 4: Then, lower your body until your front thigh is parallel to the ground and your back knee is almost touching the floor.

  Step-5  Push off your front heel to stand up again.

   Step-6 : repeat the movement with your other leg.

You can do 2-3 set and in each set do this exercise 5-7 times.

Primarily targets quadriceps and gluteal muscles which is very necessary for athletic performance and also reduced risk of injury. Quadriceps muscles are located in the front of the thigh, helps in rotating your hips and knee joint.

      

 Step up-

  Step-1:  Push down on your front foot to lift yourself up.

  

 Step-2:  Bring your body up onto the step.

  

 Step-3: Step back down.

Goods for your lower back, improves heart health and address any muscle imbalance between legs.

  2-3 set of 6-10 repetition.

       Hip Thrust-

    Step-1 Engage your core, tuck your pelvis under.

    Step-2 squeeze your glutes.

  

  Step-3 Push your hips up until your body is straight from shoulders to knees.

3-4 sets of 8-10 repetitions per side, 2-4 times a week.

      

Additionally, for glute-strengthening exercises for athletes.

Firstly, you have to do with both your hands touching ground, with course of time you can use one hand. Make sure your hips and neck are in straight line of symmetry.

   Clamshell Exercise-

 Step-1:  Start by lying on your side with your knees bent and feet together. 

Step-2: Lift your  knee up towards the ceiling while keeping your feet attach to ground, then lower it back down.

  1-3 sets of 5-7 repetitions , 2-3 times a week. 

Glute strengthening exercises for senior citizens, good for knee pain.

   Glute bridge-

 Step-1 Lie on your back, bend your knees and your feet flat on the ground.

 Step-2 Slowly lift your hips up, squeeze your glutes, and hold your abs.

Step-3 Keep your back straight and lift your hips up as high as you can.

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 This exercise is best for buttocks in female. 3 set of 15-20 repetition 2-3 times per week.

These are some Best Glute exercises Calisthenics.

FAQ;

Q. Why does my back hurt when i do glute exercises?

Improper technique Focus on engaging core. Consider consulting professional.

Q. How often can you do glute exercise?

2-3 times per week.

Q. Why do I not feel glute exercises?

Improper form, weak glutes (Use light weight).

Q. Does walking tone your butt?

Effects are limited, you will need glutes exercise.

Q. How long to strengthen weak glutes?

Depends on consistency, fitness level. Noticeable improvement-4-6 weeks,

 Significant change- 8-12 weeks, Stronger glutes-16-24 weeks.

Conclusion-

Exercising is a big thing in itself, MAKE SURE YOU REMAIN CONSISTENT and congratulations to you for starting it and I hope that you take full advantage of these exercises and soon you achieve your goal.