Best 3 Excersice for Glutes

1.Squats

Squats – Quick Guide

Muscles Worked:

• Primary: Glutes, quadriceps, hamstrings
• Secondary: Core, lower back

Proper Form:

1. Stand with feet shoulder-width apart, toes slightly pointed out.
2. Keep your chest up and back straight.
3. Lower your hips back and down as if sitting into a chair.
4. Go down until your thighs are at least parallel to the floor.
5. Push through your heels to return to standing.

Avoid: Knees collapsing inward, heels lifting off the ground, or rounding your back.

Benefits:

• Builds strong, toned legs and glutes
• Improves balance and core strength
• Supports overall lower body power for sports and daily activities
• Burns calories and aids fat loss

2.Glute Bridges

Glute Bridges – Quick Guide

Muscles Worked:

• Primary: Gluteus maximus
• Secondary: Hamstrings, lower back, core

Proper Form:

1. Lie on your back with knees bent and feet flat on the floor, hip-width apart.
2. Keep your arms by your sides for stability.
3. Press through your heels to lift your hips toward the ceiling, squeezing your glutes at the top.
4. Hold briefly, then lower your hips back down with control.

Avoid: Overarching your lower back or pushing through your toes instead of heels.

Benefits:

• Strengthens and sculpts the glutes
• Improves hip mobility and lower back support
• Helps prevent lower back pain
• Can be done anywhere with no equipment needed

3.Donkey Kicks

Donkey Kicks – Quick Guide

Muscles Worked:

• Primary: Gluteus maximus
• Secondary: Hamstrings, core, lower back

Proper Form:

1. Start on all fours with hands under shoulders and knees under hips.
2. Keeping your knee bent, lift one leg upward and back, pushing the sole of your foot toward the ceiling.
3. Squeeze your glutes at the top without arching your lower back.
4. Lower your leg back down without touching the floor and repeat.

Avoid: Arching your back or swinging your leg too quickly.

Benefits:

• Targets and tones the glutes
• Improves hip stability and lower back strength
• Can be done without equipment, great for beginners
• Helps improve posture and balance