The best home exercises for the buttocks: increase the tone of the gluteal muscles

The gluteal muscles, being a part of the muscle corset, play a big role not only in the beauty of the outlines of the priests, but also in the health and strength of the body: organs located in the pelvis, back, legs. Therefore, exercises whose purpose is to work the muscles of the buttocks have not only aesthetic advantages, but also help to maintain the body in good condition. Regardless of your goals – whether it's a beautiful booty or strong glute muscles, you need to take the time to work with this area. Today estet-portal.com will present the best exercises for doing at home.

Understanding the functions of the muscles of the buttocks will help you choose the most effective exercises

The group of gluteal muscles includes:

1. Large.
2. Average.
3. Small.

Butt Muscles:

Gluteus maximus – gluteus medius – 
Gluteus medius – gluteus medius;
Gluteus minimus – gluteus minimus.

Functions of the gluteus maximus:

• hip extension;
• rotation of the hip outward;
• straightening and fixation of the torso;
• abducting the hip to the side and bringing it to the center;
• stabilization of the knee joint;
• prevention of hip inward rotation;
• stabilization of body and leg position during walking and running.

Functions of the gluteus medius:

• abduction of the hip to the side and rotation in and out;
• holding the vertical position of the pelvis and torso when the hip is fixed;
• leg abduction forward and to the side;
• work while walking and running.

Functions of the gluteus minimus:

• abducting the hip to the side, turning in and out;
• holding the vertical position of the pelvis and torso when the hip is fixed;
• leg abduction to the side and forward.

The best home exercises for the buttocks

Taking into account the peculiarities of the work of the gluteal muscles, you can choose the exercises that will be most effective for working with this area. In order not to make a mistake in choosing, it is better to contact a professional trainer who will help you not only choose the best exercises for the buttocks, but also teach you how to perform them correctly with minimal risk of injury.

If you decide to work on the buttocks at home, estet-portal.com presents you with several effective exercises that will help you achieve visible results without special equipment.

1. Rear leg throw

Get on all fours with your legs bent at a right angle. Without straightening your knees, lift your left leg and take it back so that the foot is above the head. Having reached the top point, tighten the muscles of the left buttock, return to the PI. Repeat 10–12 times and do the same with the right leg.

2. Toe Squat

Stand so that the distance between the feet exceeds the width of the hips. Then:

• lift your left heel off the floor;
• lower your ass, pushing off the floor and at the same time raising your hands in the air;
• when the thighs are almost parallel to the floor, return to the PI;
• do 10 reps;
• do the same, raising your right heel.

Alternatively, you can pick up a weight or dumbbell and squat on your toes, as shown in fig. above.

3. Bridge with leg raise

Lie on the floor, bend your knees. Straighten your left leg and lift your ass off the floor, squeezing your glutes and lifting your hips. Then lower your leg to the floor. Do 15 reps for each leg.

4. Plank with leg raise

Take the position of plank: arms are straight, shoulders, elbows and wrists are in line, then:

• bend your left leg 90 degrees;
• bend your right leg slightly;
• lift your left leg up and lower it into a PI so that your left knee is on the same level as your right;
• repeat 10–15 times;
• repeat with the other leg.

For maximum effect, tighten your glute muscles as you lift your legs.

5. Bridge

This is one of the best glute exercises that everyone knows. Performed similarly to the one-leg lift bridge described above, only when it is performed:

• both feet remain on the floor;
• you only need to raise your buttocks as high as possible, without taking your shoulders off the floor;
• Do a couple of sets of 10–15 reps.

6. Leg kicks in prone position

Lie on your left side with your legs straight and slightly in front of your torso. Next:

• raise your right leg;
• throw forward so that the leg is at a right angle to the body;
• put your foot down;
• do 10–15 reps;
• lie on your right side;
• repeat with left leg.

In addition to the above exercises, the following are great for working with the muscles of the buttocks:

• barbell squat;
• deadlift;
• Lunges with dumbbells.

However, estet-portal.com recommends performing weight-bearing exercises after consulting a doctor and under the clear guidance of a professional trainer in order to avoid health problems and injuries.

Perform the best glute exercises (at home or gym) three times a week to get the desired effect and significantly increase glute muscle tone.