May 27, 2016 1 min to read

Most Efficient Glutes Exercises

Category : Training Session

You surely want to look perfect and be the center of attention wherever you go due to your fit, toned body. But without perfect glutes, you won’t be the belle of the ball. Therefore, continue to read this article if you want to find out which are the most efficient glutes exercises that you can try. Start practicing them on a daily basis, and your efforts will surely be noticed when bikini season comes.
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Dumbbell squats

Dumbbell squats are simple and they are mandatory for those who want to have perfect glutes. Start your daily workout routine for your glutes with this exercise, and you will notice impressive results after only a couple of weeks. Start the exercise with your feet shoulder-width apart and two 10-pound dumbbells by your thighs. Squat down as if you were going to sit in a chair while keeping your weight over your heels. Squeeze your glutes when you return to the start position. Do 15-20 reps every day. If you want a bigger challenge, either use heavier dumbbells, or give up on using the weights, jump explosively, and land in the squat position.
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Toe taps

Toe taps are fun and very effective when it comes to helping you have perfect glutes. For this exercise, you must lie on the floor with your arms on your sides. Lift your feet while bending both knees to a 90-degree angle. Make sure that your thighs are perpendicular to the floor. Afterward, slowly and quietly tap your left toes to the floor, and then do the same with your right toes. Alternate tapping feet for a minute. In case you feel pain in the lower region of your back when you do this exercise, don’t bring your toes all the way down.
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Hip-lift progression

Another efficient glute exercise that you must try is the hip-lift progression. In addition to helping you achieve perfect glutes, this exercise will help relieve tension in your lower back as well. For the hip-lift progression exercise, you must lie on your back with your arms at your sides. Keep your knees bent and your feet on the floor. Lift your hips toward the ceiling, hold for 1 count, and lower back down. Repeat these lifts for 1 minute, squeezing your glutes and hamstrings at the top of the range motion. Make sure that you don’t overarch your spine while you do this exercise.

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