While strong and sexy "peach-colored" glutes can be aesthetically pleasing to the eye, there are many great benefits associated with building and a strong gluteus. Technically speaking, the butt muscles are the "glutes" and the large group of muscles in the body that affect everything from stooping and getting up to maintaining correct posture.
Aside from the benefits in terms of strength and injury prevention, buttocks training can help develop almost all other muscle building movements. Strong glutes help stabilize the knees and hips, promote healthy hip extension and support the other structures around the spine. It is so important that you know how to get the most out of your glutes. Lauren de Silver, qualified fitness trainer from Easy Start Wellness, weighs…
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1 / hydrant
Start on all fours with your hands directly under your shoulders and your knees directly under your hips (A). Slowly raise your leg to the right until it is parallel to the floor (B). Avoid lifting your right hip as you should hold both hips straight to the floor and then lower your leg back onto the floor (C). Continue for 3 sets, 15-20 repetitions per side.
2 / Knicks lunge with kick
Start standing and kick your left leg behind you and to the right so that your thighs cross. Bend both knees as if you were kinking (A). Make sure your front knee is aligned with your front ankle, then return to standing (B). Continue for 3 sets, 15-20 repetitions per side.
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3 / Donkey kicks
Position yourself on all fours on a mat with your hands under your shoulders and your knees under your hips (A). Keep your right knee bent 90 degrees and bend your foot while lifting your knee until it is level with your hips. Continue doing small exercises in the air (B). Continue for 3 sets, 15-20 repetitions per side.
4 / Forward and backward lunges
Start with your feet side by side. Step forward in a lunge, bring your back knee to the ground and return to the start (A). Step into an inverted lunge with the same leg (B). Repeat the movement for 3 sets, 15-20 repetitions on each side.
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5 / Side Squat Jumps
Spread your feet shoulder-width apart. Bend your knees as you pull your hips back (A). Stay crouched as you forcefully bounce off the floor and jump to the right (B). Repeat the jump to the other side. Switch between pages and continue with 3 sets and 15 to 20 repetitions.
6 / Single glute bridge
Keep your upper back on the floor, reach into your glutes, run through your left heel, and lift your hips off the floor until your knees, hips, and shoulders line up (A). Stop at the top and squeeze your glutes for a second or two. Then lower your back without your buttocks touching the mat (B). Continue for 3 sets, 15-20 repetitions per side.
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7 / Squat Jump
Stand with your feet shoulder-width apart (A). Start with a normal squat, attack your core, and jump open (B). When you land, lower your body to a crouch to do a repeat (C). Make sure you land on the floor with your entire foot. Continue with 3 sets of 15 to 20 repetitions
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