Hopping, stepping, and walking are moves we don’t really think about—our bodies just do them and we go about our days. Well, the reason you’re able to step forward and back, jump up and down, and move side to side is because your glutes allow your body to do so. Fun fact: The gluteus maximus is the largest muscle in the body, meaning that it’s one of the most important muscles to aid in balance, mobility, and flexibility!
“The buttocks are made up of the gluteus medius, minimus, and maximus,” says Nicole Glor, fitness instructor and creator of NikkiFitness YouTube Channel. So, you can probably understand why keeping the glutes strong is vital—and why so many readers are interested in butt-lifting exercises.
Beyond the desire to have a tight booty, the glutes are responsible for keeping the trunk erect, for helping the hip joints rotate internally and externally, and for assisting the thighs in abducting and adducting. “Strong glutes help protect other muscles like the hamstrings, hips, abs, and back—especially when exercising or performing functional movements,” Glor says. “Strong glutes also help you pick up luggage, walk up stairs, step up onto ladders, walk uphill, swim, hike, and so many other recreational things.”
While some people are blessed with genetically strong glutes, others have to work harder to keep their glutes toned. “The glutes can shrink over time, leading to a flat butt,” Glor explains. However, you can strengthen your glutes by doing exercises that focus on the glutes, quadriceps, and hamstrings, she says. Ahead, Glor offers 8 butt-lifting exercises you’ll love. Incorporate these simple moves into your routine 2-3 times a week for optimal results.
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1Plié jumps
Nicole Glor
Target: Glutes, quadriceps Equipment: Body weight
Do 20 jumping jacks. On the final one, land in a squat position with your toes pointing out to the side. Make sure your knees are over your ankles. Hop up and bring your feet and knees together, then lower down like you are sitting in a chair. That makes one rep. Rest or march in place for one minute and do 3 sets.
2Side Lunge
Nicole Glor
Target: Glutes, quadriceps Equipment: Body weight
Start in a standing position and step your right foot out to the side for a side lunge. Your right knee should bend at about 90 degrees, while your hands support you on your right quad (above the knee) and your toe points diagonally to the right. Your left leg is straight, with your foot on the floor, toe pointing diagonally left. Transfer the weight back on the right to a side lunge for one rep. Repeat 20 times on the right and then switch legs.
3Rainbow Glute Raises
Nicole Glor
Target: Glutes Equipment: Body weight
On all fours in table top posture, straighten your right leg and lift it in a half-circle (or rainbow) at hip level, and lower it to the left side to arch over your left heel. Tap the floor, lift back to hip level and tap toe back on the right side. Repeat the rainbow 20 times per leg before changing sides.
4Jumping Lunges
Nicole Glor
Target: Glutes, quadriceps Equipment: Body weight
Start with your feet together and your hands on your hips. Jump straight up and land in a lunge with your right knee directly over your ankle and your left leg behind. Jump again and switch legs so you can land in a left lunge with the left knee directly over the ankle. Do 10 alternating jumping lunges for 3 sets.
Hold 5-15 pound weights in each hand while standing with your feet hip's width apart. Squat to lower your glutes towards the floor and tap the ends of the weights on the ground, keeping your chest lifted and knees deeply bent. Then, stand up like you are picking up two suitcases and curl the weights to your shoulders for a biceps curl. Repeat 20 times for three sets.
Lie down with five-pound weights in both hands. Lift your arms up with your palms facing in. Bend your knees and plant your feet about hip's width, in bridge posture. Push down to lift your glutes off of the floor. Extend your right leg, parallel to the floor. Bend your elbows, lowering the weights down beside your ears while hugging your elbows in. At the same time, lift the extended leg. Return to start. Do 20 reps, and repeat on the other side
7Plyo Power Kicks to Lunge
Nicole Glor
Target: Glutes, quadriceps, hamstrings Equipment: Body weightor light dumbbell
Stand straight up with your feet together and hands raised, making fists and blocking your face. Kick your right foot forward, leading with the knee and finishing with a flexed foot. Lower your right leg into a wide lunge by stepping the left foot back and keeping your right knee over your ankle. Keep your right hand on your upper leg and touch the floor with your left hand. Hop back to start. Do 20 on the right, and repeat on the left side.
8Lawnmower Pull
Nicole Glor
Target: Glutes, quadriceps, hamstrings Equipment: Body weightor light dumbbell
Stand on your right leg and step your left leg back into a lunge, keeping the right knee over the ankle. Pull the left knee into your chest and back to lunge. You can progress with light weights in your left hand, and then raise the weight to your ribs sending your left elbow to the sky once you step forward with your left foot. Switch legs and repeat on the other side for 10-20 reps.
Nicol NataleAssociate EditorCurrently an assistant editor at Prevention.com, Nicol is a Manhattan-based journalist who specializes in health, wellness, beauty, fashion, business, and lifestyle.
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