7 Exercises to Tighten Your Glutes at Home
If you want to have the perfect buttocks, there are many good workout routines that you can do either at the gym or at your house. In this article, you will learn the most effective exercises to tighten your glutes, having good results in a matter of weeks.
Flabby buttocks is an aesthetic problem that requires much effort and consistency to improve. With regular exercise, you can get the shape you want.
You must keep in mind before starting any workout for your glutes, that your back must always be straight. In this way, you’ll be taking care of your body and avoiding problems later on.
The areas you need to work are the thighs and not the waist. If you feel pulling or pain in the lower back or hips, then it means you’re doing the exercise wrong. Rearrange your position and start again.
Even if you really want to tighten your glutes, you mustn’t neglect your back or cause injury to it. The exercises can be done both in the gym and in your living room. What is important is that you are strict with the routine.
You must also repeat the exercises at least three times a week and follow a healthy diet. You won’t accomplish anything despite your great efforts if you eat just any food afterward. And don’t forget to drink at least 64 ounces of water per day, whether or not you do the exercise routine.
The best exercises to tighten your glutes
Without a doubt, squats are the best-known exercises for your buttocks, thighs, and legs. These are a must for any exercise routine. You can do them in a variety of ways, using a barbell, a dumbbell, or just with the weight of your body to generate resistance.
If you are using dumbbells, they should be at the sides of your body (one in each hand). Alternatively, they can be done with your arms stretched out at your sides (to shoulder height). If you are using a barbell, put it behind your head and hold it on your shoulders.
- While standing, spread your legs shoulder-width apart.
- Bend your knees so that your body lowers. Try to keep your thighs parallel to the floor.
- Using an imaginary line from your knees to your toes, try to keep your knees from extending past the toes.
- Hold for a few seconds before returning to the starting position. The movement should be slow and deliberate.
Half Squat or Lunge
This is one of the simplest variants of the previous exercise. The position is the same and you can also use your body, a barbell, or dumbbells for resistance.
- Firstly, position your feet shoulder width apart.
- Instead of lowering yourself down toward the floor, you should take a step forward with one foot, as far as you can without losing your balance. Make sure to keep your shoulders above your hips.
- The leg that is now behind you should bend at the knee toward the floor until it almost touches the floor. The front knee should not pass the line of the toes.
- Return to the starting position and repeat with the other leg.
- Repeat the exercise first with one leg then the other (do the same number of exercises for each leg).
Here is another exercise to help tighten your glutes. Lying face down on a weight bench (or you can do it on the floor), your hips should be at the far end, with your feet hanging down.
- Raise both legs at the same time, using the muscles of your thighs and buttocks. Keep them at the level of the hips.
- Hold this position, then alternate like you’re kicking and swimming, but in the air.
- When one leg is closer to the chest, the other is at the height of the hips. They should meet in the middle of the movement.
Our next exercise to tighten your glutes is elevations. Stand in front of a bench or chair that is both durable and of sufficient height to place one leg on it with the knee at an angle of 90 degrees.
- Firstly, place the right foot on the bench.
- Then, lift your body using the strength of the muscles in your thighs and buttocks.
- Stretch as much as possible, the idea is that the leg should be fully extended.
- The left leg should not touch the bench or chair, but you can stand on your tiptoes.
- Finally, hold for a few seconds and then lower slowly.
- Repeat the elevations five times with this leg before switching to the other leg.
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- Place your knees, elbows, and forearms on the floor. Your knees should be level to your hips. The elbows in a straight line with your shoulders.
- Tighten the stomach and align the back well.
- Now, lift your left leg until your knee is hip height, flexed.
- Squeeze your buttocks for three seconds and then lower to the starting position.
- Do fifteen repetitions before switching to the other leg.
Start this exercise in the same position as the one above, placing your elbows, knees, and forearms on the floor.
- Firstly, tighten your stomach and lift your right leg up to the hip, flexing the knee.
- The kicks can be done both upwards (as if the bottom of the foot were touching the ceiling) or backward, stretching the leg until it is straight.
- In either case, you should hold the position for a few seconds.
- Do eight repetitions and then switch legs.
Additionally, to give the exercise more resistance, you can use some ankle weights.
- Firstly, lie on your back on a mat, placing the bottom of your feet on the floor, bending your knees.
- Your arms should be at the side of your body.
- Then, raise the pelvis toward the ceiling, squeezing your buttocks and thighs. Your back should remain diagonal to the floor.
- Hold the position for a few seconds and then return to the starting position, without touching the mat with your buttocks.
- Do ten repetitions, rest, and start again.
A variation of this exercise is to place a round weight on your stomach. This an excellent exercise to tighten your glutes and work your abdominals as well.
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Reiman, M. P., Bolgla, L. A., & Loudon, J. K. (2012). A literature review of studies evaluating gluteus maximus and gluteus medius activation during rehabilitation exercises. Physiotherapy Theory and Practice. https://doi.org/10.3109/09593985.2011.604981