Sitting all day long can make your glutes sore and atrophied. It’s very important not to ignore these muscles because they have an essential role in increasing the strength in the legs, stabilizing the pelvis and supporting the spine.

Effective Workouts

By strengthening the glutes you will improve the posture, which is beneficial for intensive sports, running and more.

This will also prevent further injuries. You just need 15 minutes a couple times in the week to make your buttocks strong and firm!

These are the best exercises to help you strengthen the gluteus maximus, gluteus medius as well as gluteus minimus.

1. Lifted Bridge

Lie down, bend the knees and firmly plant the feet on the floor. The feet should parallel to the knees, a little more than at hip’s width. Put a lightweight dumbbell on your hips and lift them off the floor, and at the same time squeeze the glutes, abs and thighss.

The beginners should start without the dumbbell. Then, go back to the initial position, whith the hips still a bit raised above the floor. Do three sets of 15 lifts.

2. Lunges

Stand straight with your legs at hip’s width. Step forward with one leg and bend your knee at ninety degrees, and hold this position for five seconds. Return to the starting position, and do the same thing with the other leg. Do three sets with 15 repetitions.

3. Squat Pulse

Stand straight, with your legs apart at hip’s width and turn the toes outward. Put your arms in front of your body. Squeeze the glutes and abs as you squat downwards and keep the back straight and the knees on the same line with your toes.

Stay in this pose and quickly move the buttocks in a pulsing manner and lift up. Do 3 sets of 15 repetitions. If you want to intensify the workout, use dumbbells.

4. Donkey Kicks

Start by lying on your stomach, and put the hands and knees apart at shoulder’s and hip’s width. Raise the leg upwards, right above the buttocks while squeezing the glutes and abs.

Don’t lift the leg higher than the torso to avoid spine injury. Stay a while in this position and return the leg on the floor, but don’t let it touch the ground.

Do this exercise 15 times with both legs, for a total of 3 sets. If you want to intensify the exercise you can put ankle weights.

5. Fire hydrants

Begin with the same pose as the previous exercise, but open the right leg sideways to open the hip and align the right thigh to be parallel to the floor.

Return the leg to the initial position without letting it touch the ground. Do this exercise in three sets with 16 repetitions.