Your glutes are designed to be the largest, most powerful muscle group in your entire body. And when all of your booty muscles are strong and metabolically active, you’ll have more power for your workouts, increased support for your hips and spine, and improved strength for optimal body alignment. And beyond the health benefits, who doesn't love a nice booty? Read below to see an awesome glutes workout from Women's Health.
To get yours lifted and looking hot, this workout targets the specific muscles of the hip and butt to increase the volume of the muscle and improve the contractile ability of the muscle (causing it to hold in a shortened position). All of this creates a butt that's rounded outward with improved separation of muscle from the hip attachment points, which gives it a higher look. Plus, these moves improve your hip flexibility to keep your hips in the best alignment. That causes the glutes muscles to shorten and look rounder. Boom.
Got all that? Let's get to work.
The workout: Perform two sets of each exercise with one minute of rest in between every set. Complete both sets of each exercise before moving on to the next move.
See the entire butt-lifting workout below, then trek further down the page for a breakdown of each move.
1. Bodyweight Squat with Knee Press Out: Place a resistance band around your legs just above your knees. Stand with your feet shoulder-distance apart so that there's tension on the band. Reach your arms forward, parallel to the floor, and bend your knees. Push your hips back and lower into a squat while resisting band. Pause at the bottom for two seconds. Drive into your heels and stand up fully, contracting your glutes at the top. That’s one rep. Do 15 reps.
2. Sumo Squat: Stand with your heels shoulder-distance apart, then turn your toes open slightly. Hold a 10-to 20-pound dumbbell in front of your hips. Bend your knees, reach your hips back, and lower down into a squat. Allow your arms to hang so that the dumbbell remains under your shoulders. Lower until your hips are slightly below the level of your knees. Pause at the bottom for two seconds then drive into your heels to stand up. That’s one rep. Do 20 reps. Click here for more details.
To get the rest of the workout, click here to see it on Women's Health!