Leading a sedentary lifestyles can often cause issues with your glutes, as they can become atrophied and sore.
These muscles actually play an essential role in optimizing the strength of the legs, stabilize the pelvis, and support the spine. Bear in mind that their strengthening will significantly improve posture and boost your body strength.
To achieve good results all you need is 15 minutes of your time, a few days a week. These 5 effective exercises are the best ones to help you build up the gluteus minimus, gluteus medius, and gluteus maximus.
1. Weighted Bridge
Lay down with the knees bent, and the feet planted firmly on the floor. Your feet should be in a parallel position to the knees, a bit more than a hip’s width. Then, place a light dumbbell on the hips and raise them off the floor, while tightening the abs, thighs, and glutes. If you are a beginner, try it without the dumbbell at first. Then, go down to the initial position, while the hips are still a bit above the floor. Repeat this 15 times in 3 sets.
Start with a standing position. The legs should be at hip’s width. Then, step forward with one leg and bend the knee at 90 degrees, hold for 5 seconds. Return to the initial position, and repeat this with the other leg. You should perform 3 sets with 10-20 repetitions.
3. Squat Pulse
Your legs should be at hip’s width apart and the toes turned outwards. In a standing position, your arms should be in front of your body. Tighten the abs and glutes as you squat downwards. Your back should be straight and the knees aligned with the toes. Remain in this position and start bouncing with the buttocks, as you lower and lift them. Repeat 15 times and return to the starting position. You should do 3 sets with 15 repetitions. To intensify the exercise, you can also use dumbbells.
4. Donkey Kicks
Start by kneeling down with the knees and hands at shoulder’s and hip’s width apart. Lift the leg towards the ceiling so it is just above the butt while tightening the abs and glutes. Do not lift it higher than the torso in order to prevent injury to the spine. Hold it a bit in this position and then return the knee towards the floor, but do not allow it to touch the ground. Repeat this 15 times with both legs, divided into 3 sets. In order to intensify the exercise, you can strap on ankle weights.
5. Fire Hydrant
You start in the same position as in the previous exercise, with the only difference that the right leg should be opened towards the side so that your hip is opened and the right thigh is parallel to the floor. Without touching the ground, you should return the knee to the starting position. Repeat this exercise in 3 sets of 15 repetitions.