Best Glutes Exercise

 Best Glute Exercises

Sitting day by day can result in the gluteal muscles atrophying through persistent pressure and disuse. This may bring you some negative back pain issues, difficulty with some movements that naturally require the gluteal muscles, such as rising from the seated position and climbing stairs. That's why the best glute exercises are essential. 

There are many effective bodybuilding exercises that you can use to train this muscle group located in your lower body. However, a lot of butt exercises may influence your thigh muscles, leading to undesirable bigger thighs. In the next part of this article, Ultimate Sup would like to share with you more independent glute exercises, less impact on the thigh muscles to help you gain an outstanding, well-rounded butt with slim thighs.

1. Barbell Hip Thrust

Barbell Hip Thrust is rated as the king of glute exercises. This movement affects your glutes the most but has nothing to do with your thigh muscles. Therefore, the Barbell Hip Thrust has gained a lot of popularity and is loved by both men and women. The instructions for this exercise are as follows:

• Prepare a weight training bench and a bar fitted with your weights.

• Rest your back on the side of the training chair so that your shoulder blades touch the chair surface. Place your feet on the floor and let the bar above your lower abdomen.

• Use two hands grabbing the bar with shoulder-width extension. Exhale and push your glutes up. When you reach the highest point, tighten your glutes for 1-3 seconds, then slowly bring them back to the starting position.

• Repeat the movement for 20 reps/set, doing 3 sets per session. 

2. Donkey Kicks

Donkey Kicks are exercises that isolate the glutes and help them develop most effectively. Taking advantage of the Donkey Kicks, you don't have to be afraid of big thighs. Moreover, the glutes will be more impacted to become bigger and more enlarged. Instructions on how to do butt muscles with this Donkey Kicks exercise are as follows:

- Kneel on the carpet with hands on the ground perpendicular to the body, hands shoulder width apart.

- Keep your head straight, eyes looking at the floor and knees folded at a 90 degree angle with your lower legs.

- Exhale, lift your right leg up and back until your inner thigh is parallel to your back. Tighten your glutes while doing this.

- Slowly lower your legs down to the original position, breathing in. Remember to keep your leg's 90 degree angle when performing the movement and do not let the pillow touch the floor.

- Do 15 reps on your right leg and then move to your left with another 15 reps.

To Continue Reading: What Are Glutes And Glutes Exercise