How to train your glutes for the summer?
Glute workout: 17 best exercises (and how to do them at home and in the gym)
Gluteus training allows you to work the gluteus medius, maximus and minimus, as well as the calf, thigh and front and back of the leg, through exercises that can be done with or without the use of weights, at home or at the gym.
These exercises help improve muscle strength, combat cellulite and make your butt firmer and less saggy. In addition, the glutes are part of the core, which is a group of muscles responsible for supporting and stabilizing the body, improving posture and hip support.
When doing glute exercises, it is important to take into account your physical condition and limitations to avoid any type of injury such as back pain or gluteal tendonitis. Therefore, a medical evaluation and guidance from a physical trainer are always recommended.
How to do glute training
Glute workouts at home can be done 1 to 3 times a week, in 2 to 5 sets of 10 to 20 repetitions, depending on the exercise. The ideal is to choose 4 to 6 exercises per workout.
It is important to warm up before starting training to improve muscle performance, activate circulation and prevent injuries.
A good warm-up option is to stand and raise one leg, bent at a 90-degree angle to hip height, alternating legs as if you were marching in place for 5 minutes. Another option is to go up and down stairs for 5 minutes, for example.
12 exercises to train your glutes at home
Some exercise options for doing a glute workout at home are:
1. Bridge
To start training your glutes, a good exercise is the bridge, as it helps to stabilize the core by working the glutes, back and abdomen, as well as being another way to warm up your muscles.
How to do it: Lie face up with your arms aligned with your body, bend your knees and place your feet on the floor with your heels aligned with your knees. Contract your abdomen and glutes and raise your hips off the floor until your body forms a straight line from your knees to your head. Hold this position for 5 to 10 seconds and then lower your hips. You can do 2 to 3 sets of 8 to 10 repetitions each.
Weighted option: The bridge does not require weights, but you can use a gym ball under your feet to increase the difficulty of the exercise and work on your balance.
2. Bridge with leg raise
The leg bridge helps strengthen your glutes, abs, and lower back, as well as improving hip stability.
How to do it: Lie face up, with your arms aligned with your body, bend your knees and place your feet on the floor with your heels aligned with your knees. Contract your abdomen and glutes and raise your hips off the floor until your body forms a straight line from your knees to your head. Lift one leg, without letting your hips drop to the floor between repetitions. Return your leg to the starting position and repeat the movements with the other leg. You can do 2 to 3 sets of 15 to 20 repetitions each.
Weighted option: You can use a shin guard on each leg to intensify the exercise.
3. Foot to ceiling elevation
Raising your feet to the ceiling is a good option for your glutes, as it works on strength and endurance. It also helps to strengthen your abs and legs.
How to do it: Get on all fours, with your knees hip-width apart and your arms straight and aligned with your shoulders. Raise one foot towards the ceiling, keeping your knee bent. Be careful not to arch your back, which should always remain straight. Return your leg to the starting position. Repeat this movement 15 to 20 times for each leg for 4 to 5 sets. One option to make the exercise more difficult is to do short movements, keeping your leg up at all times, without returning to the starting position.
Weighted option: You can use shin guards, one on each leg, to intensify muscle work.
4. Side leg raises
The side leg raise works on endurance and strengthening the glutes, as well as strengthening the legs and abdomen.
How to do it: Support your hands and knees on the floor, keeping your back straight and your abdomen contracted. Raise one leg to the side until it is hip height, being careful not to arch your spine. Repeat this movement 15 to 20 times for each leg for 4 to 5 sets.
Weighted option: You can use shin guards, one on each leg, to intensify training and muscle work.
5. Classic squat
Squats are a complete exercise that works the glutes, thighs, calves, back of the legs and abdomen.
How to do it: Standing, place your feet shoulder-width apart. Your back should always be straight and your abdomen contracted. Slowly lower yourself by bending your knees, leaning your torso slightly forward and pushing your butt back as if you were sitting on an invisible chair. Lower yourself until your knees are at a 90-degree angle and do not go past your toes. Return to the starting position. Do 3 sets of 20 repetitions with 1 minute of rest between sets.
Weighted option: You can use dumbbells or a kettle ball as weights, and if you don't have them, you can put one or more 1kg packages of rice or beans inside a backpack, for example. Grab the weight with both arms in front of your body and do the squat movement, going down with your arms aligned with your body.
6. Bulgarian split squat
The Bulgarian squat is one of the most efficient workouts for working the glutes and thighs, improving muscle strengthening and stretching, as well as improving the body's flexibility.
This exercise has the advantage of putting less strain on the lower back, as you work one leg at a time.
How to do it: Lying on your back, rest one leg on a chair or bench, keeping the other foot on the floor. Bend the knee of the leg that is resting on the floor, lowering yourself as if you were squatting until you form a 90-degree angle. Return to the starting position. It is important to keep your spine straight and your feet and hips aligned. Do 3 sets of 10 repetitions with each leg, resting 1 minute between each set.
Weighted option: You can use a dumbbell in each hand to do squats or use a plastic bottle filled with water or sand or a 1kg package of rice or beans, for example.
7. Side squat
The side squat is another option for strengthening your glutes and thighs, as well as working the inside of your legs.
How to do it: Stand with your feet hip-width apart. Step sideways with one leg while pushing your hips back. It is important to keep your knee pointing forward toward your toes. Extend your other leg with your foot still on the floor. Lift your bent leg, returning to the starting position. Repeat the movement 15 to 20 times for 2 to 3 sets for each leg.
Weighted option: You can use a dumbbell as a weight, and if you don't have one, you can put one or more 1kg packages of rice or beans inside a backpack, for example. Grab the weight with both arms in front of your body and do the squat movement, going down with your arms aligned with your body. Another good option to intensify muscle work and work on balance is to use a half ball.
8. Lunge
Lunges are an exercise that strengthens the glutes, as well as the hips, thighs and calves.
How to do it: Stand up and take a step forward with one leg. With your spine straight, slowly bend your knees until the thigh of your front leg is parallel to the floor. Bend your back leg as well, so that your knee points toward the floor until it almost touches the floor. In this movement, your back foot should be bent, resting on your toes. Your front knee should not go beyond your toes. Return to the starting position, keeping your weight on the heel of your front foot. Repeat the movement 15 to 20 times for 2 to 3 sets for each leg.
Weighted option: You can use a dumbbell in each hand, with your arms stretched out in line with your body. If you don't have dumbbells, you can use a plastic bottle filled with water or sand or a 1kg package of rice or beans, for example.
9. Side lunge
The side lunge is another good option for strengthening your glutes, as well as working your inner thighs and hips.
How to do it: Stand with your feet hip-width apart. Take a step to the side with your right leg. Bend your right knee, lowering your body with your spine straight and your torso leaning forward. Your knee should not go past your toes. Return to the starting position. Repeat this movement 10 to 12 times, for 3 to 4 sets. Then do the same movement with your left leg.
Weighted option: This exercise can be done using 1 dumbbell or kettlebell, holding the weight with both hands in front of the body and with the elbows flexed.
10. Superman
The superman exercise simulates the superman flying position and strengthens the glutes, as well as the lower back, abdomen, hips, hamstrings and shoulders, improving posture and flexibility. You do not need to use weights to do this exercise.
How to do it: Lie on the floor face down, with your legs stretched out, arms extended above your head and palms facing down. Contract your abdomen, glutes and lower back. Raise your arms forward and your legs back, as if you were going to fly. It is important that your head is aligned with your spine, so it is important to keep your gaze on the floor. In addition, your legs and arms should not be raised more than 20 cm from the floor. Hold this position for 2 to 5 seconds and return to the starting position. Repeat this movement for 1 minute.
5 glute exercises to do at the gym
Some glute exercise options to do at the gym are:
1. Leg press
The leg press works the gluteus maximus muscle, increasing muscle mass. In addition, this exercise helps to increase muscle strength in the quadriceps, hamstrings, adductors in the thigh and calf.
How to do it: Place the weights and check that they are locked to avoid accidents. Sit on the leg press machine, with your back straight and your head resting on the back of the seat. Place your feet on the machine's platform, hip-width apart and with your heels resting flat on the machine. Your knees should be aligned with your feet and at a 90-degree angle to your thighs. Place your hands on the side handles and unlock the machine.
Push the leg press machine platform, slowly extending your legs, but do not straighten them completely. Return to the starting position. You can repeat the movement until failure, taking a 10 to 15 second break between sets.
2. Smith squat
The Smith machine squat is a type of squat performed on the Smith machine that helps increase muscle mass and strength in the lower body, especially the leg and gluteal muscles.
How to do it: Place the load on the Smith machine and the safety hooks to avoid accidents. Stand inside the machine, with your legs hip-width apart and your feet pointing forward. Take a small step forward, place your hands on the bar, one on each side and release the safety lock, stretching your legs upwards. Make a downward movement, bending your legs, until your thighs are parallel to the floor. Go up slowly, stretching your legs, but do not stretch them completely to avoid injuries.
Perform the number of movements and series guided by the physical education professional.
3. Glute kickback in cross
The glute kickback in the cross is an exercise that works the gluteus maximus, medius and minimus in isolation, increasing strength and endurance, in addition to increasing muscle mass. This exercise also helps to strengthen the abdomen and legs.
How to do it: Adjust the weight on the machine, stand in front of the machine and put on the machine's ankle strap. Position the leg without the ankle strap slightly back and your hands should be resting on the machine with your arms extended. Your spine should be straight and your neck aligned with your spine, your abdomen contracted and your torso slightly leaning forward.
Slowly raise the leg with the ankle brace behind you while breathing in. Then, lower the leg while breathing out until your feet are close together, but without touching the foot with the ankle brace on the floor. Do 2 to 3 sets of 6 to 15 repetitions, or as instructed by your physical education professional.
4. Barbell Hip Thrust
The barbell hip thrust aims to strengthen and hypertrophy the glutes, as well as strengthening the hips and front of the thighs, and stabilizing the pelvis, lower back and knees.
How to do it: Place the weight on the bar and the safety hook to avoid accidents. Sit on the floor with your back facing the bench, and rest your back on the bench at shoulder blade height. Place your feet shoulder-width apart, bend your knees and keep your feet flat on the floor. Hold the bar with your hands, one on each side, positioning the bar over your hips.
Raise your hips, pressing your heels into the floor, until your knees are bent at a 90-degree angle with your thighs. Your shoulders should be resting on the bench, your abdomen contracted and your spine straight to avoid injury. Lower your hips to the starting position, but without touching your buttocks to the floor.
Perform the number of movements and series guided by the physical education professional.
5. Hip abductor chair
The hip abductor chair mainly works the outer thigh, in addition to the gluteus minimus and medius.
How to do it: Adjust the weight on the hip abductor chair. Sit on the machine, with your back straight against the backrest, your feet resting on the machine and your hands on the side handles. Inhale and spread your legs, pushing the pads as far as you can. Return to the starting position. Perform the number of repetitions and sets instructed by your physical education professional.
What to do after training
After training your glutes, you should do some stretching to help relax your muscles, tone them and prevent injuries.
Stretches for the glutes should include the gluteus medius, maximus, and minimus. To do these stretches, it is not necessary to use weights.
1. Hug your legs
The leg hug should be done lying down, allowing you to stretch the middle, minimum and maximum muscles of the glutes, as well as the hips, legs and lower back.
How to do it: Lie on the floor with your belly up and bend your legs, holding them with your hands for 20 to 30 seconds. Repeat the movement 3 times. Another option is to hug one leg at a time, keeping the other leg straight, if possible.
2. Twisting your back
This stretch allows you to stretch the gluteus maximus, as well as helping to improve hip flexibility and should be done sitting down.
How to do it: Sit on the floor with your legs stretched out and your back slightly tilted back, resting your arms on your hips. Cross your left foot over your right leg and slide your heel toward your buttocks. Twist your torso slightly to the left, placing the elbow of your right arm on the outside of your left knee and resting your hand on your hip. Do this movement for 30 to 60 seconds. Repeat with the other leg.
