Top 5 exercises apart from squats to get great glutes

The glutes are your body’s largest and most powerful muscle group, and you can do cardio until you’re blue in the face, but you won’t build a great bum unless you do some weight training. Here are five of the best glute training techniques and exercises you can do, to get great butt!

  1. HIP THRUST:

It’s like a plank for your backside.

How to do it:

Lie on your back with your knees bent at 90-degree angles.

Place your feet flat on the floor hip-width apart.

Then crunch your abs and tilt your pelvis back so that your lower back is flat against the floor.

Maintain this pelvic tilt throughout the entire exercise.

Push through your feet and raise your hips as high as you can without arching your lower back.

Hold this position for a couple seconds, and then slowly reverse the movement.

2. HIP HINGE:

Makes you better at every lower-body exercise.

How to do it:

Stand with your feet hip-width apart.

Set your head in a neutral position with your ears aligned with your shoulders, hips, and ankles, and maintain this position as you hint back and bend forward.

Keep your knees soft with a slight bend, and push your hips and hamstrings back as far as you can until your torso is parallel to the floor.

Pause, and then push your hips forward and come to a full stand.

Squeeze your glutes at the top of the movement.

3. WALKING DUMBBELL LUNGE:

Stretches your glutes and places a high load on them.

How to do it:

Stand holding a pair of dumbbells and take a long step forward with your left foot.

Push up into a standing position, bringing your back foot forward.

Alternate the leg you step forward with so that you’re “walking” with each rep.

4. LATERAL MINI-BAND WALK

Wake up muscle that helps rotate your thigh inward and outward.

How to do it:

Place both feet inside a mini-band.

With your feet just beyond shoulder-width, place the band at the top of your shins, right above your ankles, or around the balls of your feet.

Maintaining the distance between your feet, create a square by taking small, short steps.

Take 8 side steps to your left, 8 steps forward, 8 side steps to your right, and 8 steps backward.

5. CLAMSHELL

The ideal exercise to shape your largest butt muscle.

How to do it:

Lie on your side with your knees bent 90 degrees and your heels together and in line with your butt.

Open your knees as far as you can, without rotating your pelvis or back.

Pause and return to the starting position.

Now we have given you the top five ways to get your butt in shape. So get up and get going.

Credits: Men’s Health

To know more about BYG, visit our website: http://byg.co.in/

One clap, two clap, three clap, forty?

By clapping more or less, you can signal to us which stories really stand out.