The majority of glute-building programs consist in deadlifts and squats and although it’s highly recommended to start your workout routine with these two exercises, keep in mind that there are plenty of other exercises or squat variations that can train your glute muscles effectively. If you really want to train your glute muscles and thus have a great body, read this next article.
Squats are the most popular exercises for training your leg and glute muscles but also the more effective because you can increase your flexibility and tone your body. When starting your workout make sure to focus on feeling your form and use the muscles of your thighs and butt to do the squatts, rather than trying to use heavy weights. Then try to squat deeper, with your legs parallel on the ground.
Single leg squats
This type of exercise is a squat variation that grows your glute muscles so it’s extremely effective but a bit challenging, as it puts your body in a unbalanced position. Begin by extending your arms in the front and try to balance on one leg while keeping the opposite leg extended forward. Then simple squat down without keeping your leg on the floor and raise your body up to the original position. Repeat with your opposite leg.
Another butt-building exercise that you can do at the gym or at home is the split squats. When you go in a squat position, try to push up from the bent-knee position through the heel and not through the toes of your foot. This way you will manage to activate your glute muscles, because your center of balance will move backwards, rather than forward. You can take it a step further and use a barbell. Put the barbell across your back and try to do the split squats. You can also use dumbells for doing squats, including split squats.
After you’ve done 15-20 reps per exercise, you can try to do a yoga pose, such as Sun Salutation so that you can stretch your muscles right through the glutes and become more relaxed. This particular yoga pose can also train your entire body. Stand in a straight position by balancing the weight on both feet and bring your arms in the center. Inhale, turn your palm out and sweep your arms overhead. Then exhale and fold forward at the hips while keeping the spine straight as much as you can and let it bend forward. Ehxale and step to a plank pose. Then lower your body halfway on the ground. Inhale come to the tops of your feet by pressing down through your hands. Use the strength of your belly to pull your hips back and establish a line with your hips. Stay for a minute and then fold forward completely. Inhale, rise fully and exhale.