How to Tone Your Glutes

3 minutes

Last update: 11 March, 2018

If you’re looking to tone your glutes, in this article we’ll provide a few exercises you can do at home.

When it comes to working out, remember that not everything is about looks. For those who practice sports such as running, the gluteus muscles are more important than you think.

Among the function of the glutes are:

Keeping the pelvis stable
Expanding the hip
Collaborating in the alignment of the torso, pelvis and legs
Decreasing pressure on the knees

In addition, not working the buttocks is related to injuries such as tendonitis, cramps and knee injuries.

In general, people pay more attention to strengthening the abdomen, legs and back, but not in strengthening the buttocks.

The shape of the glutes

The most important factor in the size and shape of the gluteus is genetics. However, with an appropriate diet to develop muscle mass and exercise such as swimming, they can be shaped.

Don’t get frustrated. Just work hard and be consistent to obtain that much desired change.

The most important thing to tone your glutes is consistency in performing exercises. Nothing extra is required.

In fact, gluteal strengthening exercises can be done at home or even in the office.

Exercise program to tone your glutes

Here are some useful exercises:

Exercise 1

You can start with the simplest practice.
Stand with your feet aligned, shoulder-width apart
Contract the gluteus as much as possible for 10 seconds.
Then relax again.
Repeat 8 to 10 times.

Exercise 2

Position yourself next to a wall or chair, since this exercise requires balance.
Flex one knee and then bring the leg back
You should contract your buttocks and hold this position for about 5 seconds
Then return to the starting position, change legs and repeat.

Exercise 3

This exercise to strengthen the gluteus is called a hip extension.
Get down on the floor on your hands and knees.
Take care that your back is straight.
Raise your leg backwards as if kicking to stretch the leg muscle completely.
Return to the starting position.
Perform a series of several repetitions.
Then change legs.
To perform this exercise, the foot should be stretched when giving the kick, because this promotes blood circulation.

Exercise 4

This is a variation of the hip extension.
Get back on all fours and take care that your back is straight.
Raise your flexed leg until your thigh is aligned with your back. This is the maximum flexion.
Return to the starting position.
Perform a series of several repetitions.
Then change legs.
Both this exercise and the previous one can be performed with ankle weights to obtain better results. This is to increase the volume of the muscles and make the gluteus look more prominent.

Exercise 5

While standing, extend one leg back.
Then raise the leg backwards to form a 45 degree angle.
The leg should remain straight.
During the entire movement, you should squeeze to strengthen the glutes.
Hold the position for about five seconds.
Then lower the leg and change to perform the movement with the other leg.
Try to make a series of eight repetitions to strengthen the buttocks.

Exercise 6

This exercise is called a lunge stretch.
It is ideal to perform after running.
Start by standing.
Then take a step forward.
Lower the knee that has been left behind with a controlled movement.
The knee should be aligned with the ankle.
Hold this position for about 20 to 30 seconds.
Finally, switch legs and keep working the muscles.

Exercise 7

This exercise to strengthen the gluteus is called a heel lift.
The first thing to do is to stand in front of a wall, approximately one meter away from it.
Support both hands on the wall at shoulder level.
Stand with feet hip-width apart.
Lift heels as much as possible.
Then return to the starting position.
The effectiveness of this exercise depends on the number of repetitions that are made.