Your glutes exist for more reasons than just looking good in your Fashion Nova jeans, sis. The gluteus maximus, medius, and minimus are, in my opinion, one of the most essential groups of muscles in our body. When you strengthen these muscles, you improve your posture, athletic performance and overall strength. A firm booty can also help relieve low-back pain and make everyday movements — like standing, walking, sprinting and climbing stairs — that much easier.
And while squats and lunges are great, they’re by no means the only exercises you can do to lift and tone your butt, sis. Instead, why not mix things up with a variety of low-impact activities, all targeted at building your gluteal muscles.
Here’s a short but effective workout, courtesy of Greatist, you can do on your own time and at your own pace. Yes, you will feel the burn — but I promise you’ll love what it does for your backside.
Perform the move above, (the hip drive). Drive your left foot forward, so you're kneeling on right knee. Push off into your left heel and engage glutes to stand, bringing the right knee up. As you hold, try not to push off of the ground; instead, engage hamstrings and glutes to lift. Return to starting position.
Lie faceup with your knees bent and both feet roughly hip-width apart. Place hands on the floor under your shoulders, fingers facing away from your body. Engage and squeeze your glutes and lift hips into a table-top position. Hold for a count of 5-10. Gently lower hips to the ground and make sure not to scrunch those shoulders.
Lie with your back on the ground, knees bent and feet shoulder-width apart. Push hips off the ground, engaging glutes and tightening your core. Lower down slowly, creating your resistance.
Stand with feet touching and crouch down by tilting hips back, keeping that back flat and abs contracted. Jump as wide as you can to the right, landing lightly on the ball of your right foot. Make that same motion to the left, engaging glutes to push off the ground and land softly on the left foot. Repeat.
Chair Squat Jump
Make sure you have a chair or bench nearby for this set. Perch on a chair with back straight and feet spread hip-width apart. Activating your glutes, jump straight up into the air, making sure both feet are off the ground — land lightly, and slowly squat to return to a seated position on the chair.
Stand with feet wider than hip-width apart, with arms flat at your side. Step right foot back on a diagonal step. Send your hips back to starting position and bend your right knee (your left leg should be straight with foot flexed). Keep your chest high and abs tight. Return to starting position and repeat on the opposite side.
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