Gluteal muscles refer to the group of three muscles which constitute the buttocks. For a great posture and enhanced look, you need to tone these muscles and reduce fat accumulation, especially cellulite in case of women which tends to accumulate in the area. There are many exercises which help in offering an enhanced toned look of the gluteal muscles by working them out effectively and ensuring good blood flow. Here are some of those effective exercises which are designed to make a difference in your posture.
Best Exercises To Enhance Gluteal Muscles
Barbell Squats
Barbell squats are very effective and best gluteal muscle developer but only when you manage to do the exercise correctly or you squat properly. You need to stand keeping your feet shoulder width apart. You need to hold a barbell just across your upper back.
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You should have an overhand grip.
Your lower back will be naturally arched. You need to pull your shoulders backwards; the bar will rest comfortably on shelf which is created by the shoulder blades. You can now brace your core. Doing this on a regular basis will help in enhancing all gluteal muscles, giving a toned look.
Sumo Squats
The best way to sculpt your legs for developing gluteal muscles are the sumo squats!. Stand as you keep your feet hip width apart for the workout. Keep your toes slightly turned out as you hold a medicine ball just in front of your chest. Now, you can squat low as much as you can. Ensure that your heels are rested on the ground.
Your back should be straight as much as possible. Press back as you stand up against the resistance and you workout for the muscles. This will be a single repetition of the squat.
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You need to do at least 15 repetitions in total. For this exercise you can use a sandbag if you do not have a medicine ball or use a dumbbell which will offer the equal support.
Forward Lunge
Start by moving a bit forward as you stand straight keeping your feet together. Now contract your abdomen muscles and try to stabilize your upper body. Slowly lift your right leg up and take a big step forward. You should slowly lower your body and bend your knee towards the floor. You should lower your right knee so that it forms a 90 degree angle.
Your knee will be in alignment with your ankle as you do the exercise. If you find that the ankle is lesser than 90 degree, it means you have stepped too close and your workout is not going to help you. Your knee is away from your foot and knee is not in alignment with ankle. You need to push yourself a bit and then get back to starting position. This is an excellent exercise to develop your gluteal muscles.
Reverse Lunges
The reverse lunge exercise is very similar to forward lunge. The main difference is the direction of the step taken. You need to stand straight and contract the core muscles. You should then lift your left foot from the floor and then step a bit backward. Now, bend your right knee so that you form a 90 degree angle between your calf and thigh as you lower the left knee towards the floor. Try and push yourself upwards using your thigh muscles. Get back to the starting process and repeat. If done regularly, you will have great toned muscles.
Walking Lunges
Another great workout for your gluteal muscles which ensures smooth blood flow in the region and removes excessive fat gathered in the area. The forward movement works effectively on quads, hamstrings and glutes which help in contracting your legs maximally.
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It is just as you do a one leg squat.
You shouldn’t forget the form as it is important too. Remember to have a good posture and ensure that the front knee does not extend past the front foot. It works effectively in toning and enhancing gluteal muscles and gives you a great posture.
Isometric Pushups
Start by putting your hands on floor as you get ready to start the workout. Space them a bit wide – more than your shoulders. Isometric is about contracting muscles without movement of body. Now, you should balance on your toes and gently contract the core muscles so that your body is in a straight line.
You should now bend your arms till you find your nose is just 2 inches from floor. Stay in this position for around 30 seconds. Move ahead and complete more pushups. You can add some additional seconds if you are comfortable as you repeat.
