5 Best Exercises to Re-Shape Your Glutes🍑
The most important thing to keep in mind when getting into shape, is the reason why getting into shape is important. Sure we know that having strong arms will allow us to lift heavy objects with less struggle, and ripped pectorals can aid one in pushing obstacles. But why strengthen the glutes? Many strive for that fine shaped backside, mostly because it's broadly known to be visually arousing. But most don't take into consideration, that a strong booty comes with other perks. Jumping, running, stair climbing.. It all comes easy when you have a strong badonkadonk, and in this article, we're covering the 5 best exercises you can do, to re-shape that money-maker.
If you've gone to the gym at least once in your life, you would've noticed at least one person bending their knees, then standing up straight, to bend their knees again, only to stand up straight again... and then repeating the same movement, usually with extra weights in hand. Yes, ladies and gentlemen, that is the "Squat". It may sound simple and straight forward, but there are many ways that this can be executed incorrectly, which can cause long-term back, hip, or knee problems.
When starting out as a beginner, use no extra weights, but rather just focus on your form. The rule of thumb in any exercise you do, is that FORM IS KEY if you wish to become successful in your gains, and to also not cause any sprains or injuries that could slow down your progress.
First, you want to stand with your feet slightly wider than your hips. Your toes should be pointed slightly outward (about 5 to 20 degrees outward). Look straight ahead and pick an object in front of you. You'll want to look at that object the entire time you squat, not looking down at the floor, up at the ceiling, or some "ooo shiny" object. Keep your body in that alignment, while you steadily execute those squats.
An effective way to target the glutes, with a full range of motion, are lunges. With lunges, your main focus are the glutes in your hips! These exercises can be executed with, or without weights in hand(If you're a beginner, we recommend not using them)
To execute the lunges properly, you'll want to first keep your upper body straight, with your shoulders back and relaxed, and with your chin up (pick a point to stare at in front of you, so you're not looking down). Always engage your core area for this exercise. You then want to step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.
Make sure your front knee is directly above your ankle, and do not push out too far, but make sure the other knee is not touching the floor. Keep the weight in your heels as you push & return back to the starting position.
lunges not only work the glutes in the hips, but also work the hamstrings, quadriceps, calf muscles, abdominal muscles, and make your back muscles act as stabilizers during the exercises. Be careful on exactly how you choose to execute your lunge technique, as going forward isn't always the best on your knees.
3) Barbell Hip Thrusts
So have you ever seen someone at the gym, laying on the bench with a barbell over their abdominal area, and you think "Oh, they must be doing some new angled bench-pressing technique." And then they start thrusting their groin towards the stars, as their feet lay flat on the ground... Well that was awkward..
Well that would be barbell hip thrust! They are a powerful method to strengthening your back, legs, and you can guessed it, THE CABOOSE!! There is a proper technique in executing this correctly, so pay attention.
- Make sure the barbell is set up parallel to the bench.
- Position yourself on the floor, with your shoulders and shoulder blades against the bench. If they don’t reach the bench when you are sitting on the floor, then raise your butt a little bit higher off it.
- Bring the barbell towards you, over the legs until it’s directly over the hips.
- Place your elbows on the bench, and your hands on the barbell to keep it steady. Make sure your body is completely aligned, and your spine remains neutral.
- Take a big, deep breath inward, then exhale all the air out, while bracing your core.
- Squeeze your butt to lift your hips (and the barbell).
- Come down slow, and smooth, with your core still braced.
4) Stiff-Legged Deadlifts
The one exercise a lot of people push aside, which is unfortunate for them, because it's very effective for the salt shaker. A good thing to come prepared with, is a set of weight lifting straps, so the weight isn't applied all on your wrists. Keeping your wrists in good condition, will pay off in the long run. Perhaps when you decide to retire, and play frisbee with your dog or something.. (there are many useful things with the wrists, just keep them in good shape!)
To execute the deadlift, first grasp the bar with an overhand grip(That's when your palms are facing the ground). Then stand with your torso straight, and your legs evenly spaced using a shoulder width. The knees should be slightly bent(not too much). Keeping the knees steady & stationary, lower the barbell to over the top of your feet, by bending at the waist while keeping the back straight. Keep moving forward like you're picking something up off the floor(Like a shiny penny) until you feel your hamstrings stretch(Inhale during this movement). Last, start bringing your torso straight up again, by extending your hips until you're back at starting position(Exhale during this movement).
5) Bulgarian Split Squats
Very similar to a forward lunge, the Bulgarian split squat requires either a knee-level bed, stool, or bench(preferred), and of course some urgency to build a fine looking tail-feather. The steps are very similar to a lunge, but slightly different.
First, get into a forward lunge position with your torso upright, making sure the core is braced, with the hips perfectly square to the body. Keep your back foot elevated on the bench, and your leading leg about a half meter in front. Then, lower your body until your front thigh is just about horizontal, keeping your knee in line with your front foot. Drive up through your front heel back to the starting position, and you'll now have completed a Bulgarian split squat.
So how are you feeling? Ready to put these 5 exercises to the test to get that juicy double? Hard work, proper form, and consistency will be the key to getting you there. Remember that there is no short cut when climbing mountains, you just have to keep climbing, and not give up!
If you'd like some inspiration, check out Bethany Tomlinson! A kind, yet powerful gymshark who shares her insane body transformation with the world. She gives her followers great value, with dozens of high-quality educational videos of different exercise techniques. She was once a small, petite girl, who struggled with insecurity, but then said enough was enough, and decided to make a change. She broke her wall of limitations with hard work, consistency, and focus. Beth is now inspiring many women, not just in the UK, but all around the world! <3