The gluts or the gluteals are the strongest muscles in your body. They are used to help you walk and as hip extensions. To keep your body looking awesome and appealing, plus your legs working properly, you need to make sure these glut muscles get a special workout. Walking, jumping, climbing, and running are all exercises that help the gluteals remain strong. To further keep these muscles going you need to do squats, leg lifts and lunges. Following some squatting exercise that should be done at least three times a week are the best answers to a great butt.
- One-legged squat is perfect if you are used to working out. Stand and balance your weight on you right leg. Bring your left toes about an inch off the ground. Make sure your head is up and your body straight. Tighten your abs and keep your right heel on the ground. Keep your legs in alignment; don’t let your knee go over your toe. Lower your body as far to the ground as you can. Exhale, stand up straight and keep balancing on your right leg. Do this in sets, or at least three times in succession. Now, take a deep breath and do the exact same routine while balancing on your left leg. This teaches balance, endurance, and strengthens each leg.
- Sumo squat is a good exercise that builds up strength in the outer and inner thigh muscles. Your feet should be as wide apart as you can and make sure to point your toes out. Lower your entire body until your thighs are parallel to the floor. Hold this position for a few seconds. Exhale and move back to standing up. Repeat this routine at least five times. Now relax and take a cleansing breath.
- The traditional squat is perfect if you are new to exercising or just don’t feel the strength in your legs and gluts, yet. Place your feet at least hip width apart and keep your body weight on your heels. Tighten you abs and square your shoulders over your hips. Sit or squat as if you were getting reading to sit on a chair. Keep your back perfectly straight, and then return to a standing position while straightening your legs. Repeat this exercise as many times as you can in a session.
If you prefer to use exercise machines, take advantage of the machine leg press. If you are a beginner, use very little weight and put your feet high on the exercise plate and wider than your shoulders. Point your toes outwards and tuck in your chest. Keep your feet stable and lower the machine plate towards you. Keep lowering the plate until you feel pulling and stretching in the back of your thighs. Repeat this routine and gradually add more and more weight as you feel comfortable.
After exercising with squats and the machine leg press for a few weeks, you will find the muscles in your gluts are tighter and more firm. You are now on your way to great butt muscles.