Great bodybuilders often think of other muscles while neglecting the glutes. A perfect body for weightlifters should have all the muscles streamlined and balanced. Other than working out, eating a healthy and well-balanced diet is also essential.
Additionally, performance enhancements can come in handy in helping you train better and reap the most out of your routine.
Here are some of the workouts that help in building your glutes.
Alternating Side Lunges
Stand with the legs slightly wider than your shoulders and feet pointing forward. Shift the weight of your body on one side by bending one knee up to an angle of 90 degrees. Keep the other leg straight. Stay in this position for a few seconds. Then, return to the center and do the same on the other side. You can hold a pair of dumbbells in your hands. Side lunges are useful in working out the outer thigh and glutes. Additionally, you can develop better balance due to the side-to-side movement.
Stand on one leg while the other leg is extended in front of you. Bend your knees as you push your hips back with your body weight on the working leg. Lower your knees to an angle of 90 degrees. Return to the starting position and repeat with the other leg. This workout helps in improving balance and control and strengthens coordination and body flexibility.
Squats are effective workouts for the butt. Stand with your legs at hip width apart and toes pointing forward. Send the hips back while bending your knees and lowering down until the thighs are parallel to the floor. As you go down, keep your back as straight as possible. Additionally, it is an effective way of shedding calories. For better results, hold a pair of dumbbells at chest level.
Squat and Leg Lift
This exercise is done just like a full lift or the regular squat with some modifications. Start with legs apart. Send your hips back as you go down. Drop low until the thighs are parallel to the floor. As you press up, lift your right leg out to the side with the toes pointing forward. Lower your right leg and sit back to the squat position. Get up now while lifting your left leg.
Lie on the ground with your upper back against the ground, knees bent and your feet flat on the floor. Squeeze your glutes as you raise your upper body off the floor to create a straight line between your knees, hips and shoulders. A weight plate placed on the hips offers a more significant challenge.
Step-ups are an effective method of achieving a firm butt. To perform this, you need a bench or a sturdy chair. Place your left foot on the bench and the right foot on the ground. Push off with the left foot and step up on the bench with both feet. Step down with the right foot while keeping the left foot on the bench. Now, do the same with the right foot. For a more significant challenge, hold the dumbbells in your hands or add more elevation to the bench. This exercise improves symmetry and balance, increases the squat and deadlift strength, and helps your lower back. Additionally, step-ups develop explosive leg power.