Do you want to have a booty that turns heads? Of course, you do! In addition, a strong, toned glute is not only aesthetically pleasing but can also help improve your posture and prevent lower back pain. There are many versions of workouts but I have found 7 that work for me. So, what are the 7 best glutes workout for women?
You can quickly do these 7 best glutes workout for women and tone that booty at home without any equipment.
Let’s get started!
What you will learn
Squats
One of the most effective exercises for toning your glutes. To do a squat, stand with your feet shoulder-width apart and lower your hips down as if you were going to sit in a chair. Make sure to keep your knees behind your toes and keep your chest up throughout the movement. You can hold onto something for balance if needed. For an added challenge, try doing a single-leg squat. Do this by lifting one leg off of the ground before lowering into the squat position.
Lunges
Similarly, lunges are another great exercise for working your glutes. To do a lunge, start by standing with your feet together. Step forward with one leg and after that lower yourself down so that both legs are bent at 90-degree angles. Be sure to keep your front knee behind your toes and your chest up throughout the movement. Also, you can also try adding a dumbbell or kettlebell to this exercise for an added challenge.
Hip Thrusters
These exercises are a great way to really work those glutes! To do a hip thruster, start by lying on your back with your feet flat on the ground and your knees bent. Place your hands on the ground beside you for support. Raise your hips up off of the ground and squeeze your glutes at the top of the movement. Be sure to keep your core engaged throughout the entire movement. I do this one every day. Such a good one!
Clamshells
Also, clamshells are a great exercise to work those glutes, as well as the inner and outer thighs. To do a clamshell, start by lying on your side with your knees bent and feet together. Place your hand on the ground in front of you for support. Raise your top knee up while keeping your feet touching and squeeze your glutes at the top of the movement. Be sure to keep your core engaged throughout the entire movement. You can also try this exercise with a resistance band around your thighs for an added challenge.
Donkey Kicks
This video by LivestrongWoman demonstrates the Donkey Kicks workout for glutes.
Donkey kicks are a great way to work those glutes! To do a donkey kick, start on all fours with your hands under your shoulders and your knees under your hips. Kick one leg back and up, keeping your foot flexed and squeezing your glutes at the top of the movement. Be sure to keep your core engaged throughout the entire movement. You can also try this exercise with a resistance band around your thighs for an added challenge.
Pulsing Squats
How to Do a Pulse Squat by ArrowFit.
Pulsing squats are a great way to work those glutes! To do a pulsing squat, start by standing with your feet shoulder-width apart and lower yourself down into a squat position. From there, pulse up and down for 30 seconds, making sure to squeeze your glutes at the top of each pulse.
Leg lifts
These are good! Start by lying on your side with your legs straight. Lift one leg up as high as you can without moving your pelvis and squeeze your glutes at the top of the movement. Be sure to keep your core engaged throughout the entire movement. You can also try this exercise with a resistance band around your thighs for an added challenge.
Here is a great workout ready for you to get started!
Conclusion
That’s it! These are just a few simple exercises that you can do to tone and strengthen your glutes. Remember to stay consistent with your workouts and make sure to warm up before starting any exercise routine.