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Exercises for the glutes are crucial for people who want to alleviate back pain, improve their posture, and build their entire posterior chain. The glute muscles are often called the "powerhouse" of your body. They're incredibly strong and can help you perform many tasks, from standing up from a chair to lifting heavy objects. Strong glutes are also important for lower back health because they help with pelvic, hip, and trunk movements.
Glute muscles also aid in forward propulsion during running and other similar activities by causing hip extension. However, regardless of whether you're an athlete or not: everyone needs strong glutes. Because, whether you realize it or not, your glutes perform numerous functions for you on a daily basis.
If you want to build strong glutes, here's what you need to know about these essential muscles:
Best Exercises For Women To Build Strong Glutes
1. Glute Bridge
Stronger glutes mean better posture when standing upright because they help support our lower backs (the strongest muscle in our bodies). They also allow us to run faster and jump higher while giving our legs extra power when kicking a soccer ball or doing any type of exercise that requires explosive movements! The glute bridge exercise makes all of these possible.
To do this exercise:
- To perform a glute bridge, lie on the floor with your knees bent and feet flat on the ground.
- Lift your hips off the floor until they’re in line with your shoulders and knees.
- Squeeze your glutes at the top of each rep and maintain proper alignment throughout—your lower back should never arch or dip down toward the floor and you should keep control of your movement at all times.
- If you can’t hold this position for more than five seconds, move closer to an incline; if you can hold it easily for 30 seconds or more, move further away from an incline!
2. Hip Thrust
The hip thrust is a great glute exercise for women because it works both the upper and lower glutes as well as other muscles throughout the body, such as hamstrings, gastrocnemius (calf) muscles, erector spinae (back muscles), quadriceps, and adductors (inner thigh). This means you can use this movement to build strength in multiple areas without getting bored easily.
To do this exercise:
- To do the hip thrust, lie on your back with your feet planted on the ground and knees bent at a 90-degree angle.
- Place a barbell across your hips or use an exercise band over the barbell.
- Using just your glutes, raise your hips up until they are fully extended with your shoulders still on the floor.
- Pause for two seconds before returning to starting position.
3. Barbell Squats
The barbell squat exercise is a compound movement that works your lower body and core. All the glute muscles are worked at once during a squat. This exercise primarily targets your quads, but it also works your glutes, hamstrings, and calves.
To do this exercise:
- Stand with feet shoulder-width apart and hold a barbell across your upper back.
- Keep your chest up, feet flat on the ground, and abs tight as you descend by squatting down until your thighs are parallel to the floor or thereabouts.
- Pause at the bottom of this position before pressing through your heels to return to a standing position.
- That's one rep!
4. Single-leg Deadlift
The single-leg deadlift is a great glute exercise for women because it specifically targets all the major muscles such as the hamstrings, gluteus maximus, gluteus medius, ankles, and core. This exercise will help you with balance and stability while also working your nervous system.
To do this exercise:
- Stand with feet hip-width apart and hold a dumbbell in each hand.
- Lift one leg off the floor, bend your knees slightly and hinge forward from your hips keeping your abs tight (as if you were trying to touch your toes).
- Keep arms straight out in front of you or drop them down towards your shin as you bend over at the waist until arms are parallel with the floor or a little lower if possible without losing control of your weights (this will vary based on how much weight you use).
- Only go as far down as feels comfortable but maintain proper form throughout the movement.
5. Romanian Deadlift
The Romanian deadlift is a great exercise for strengthening your glutes, hamstrings, and lower back. It's also a great way to improve your posture if you tend to slouch when sitting or standing.
This exercise requires you to use dumbbells or kettlebells and can be done at home without any equipment. However, it's important that you maintain good form throughout so that you don't injure yourself during the process.
To do this exercise:
- Start by standing with your feet shoulder-width apart in front of a loaded barbell.
- Bend forward and hinge down slightly without bending your knees.
- As this is a slight deviation from the conventional deadlift, it requires you to keep your knees locked instead of bending them, as this increases the load on your hamstrings and glutes.
- Lift the weight up to your waist as you keep your legs straight while doing so, and then slowly lower the weight down, but remember not to rack it.
Conclusion
These 5 best glute exercises for women will help you build strong glutes. It is important to remember that these exercises should be performed with proper form to avoid injuries.
