If you are looking to strengthen and increase the size of your glutesyou are in the right place. The glutes Not only are they important for aesthetics, but they also play a key role in hip stability, balance and mobility.
To achieve effective results, it is important to incorporate specific exercises into your training routine. In fact, the actor of Nurses, Sebastian Carvajalhe said amid laughter that, although he spends a lot of time exercising this part of the body, “it doesn’t turn out” as he expects.
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For the above, we present to you 5 exercises to increase your glutes that you can do at home or at the gym.
Sebastián Carvajal is one of Colombia’s most beloved actors.
Photography by: Instagram
Exercises for glutes
1. Squats
- Place your feet shoulder-width apart.
- Bend your knees and lower yourself as if you were sitting in a chair, keeping your back straight.
- Make sure your knees don’t go past your toes and lower yourself as far as you can to further activate your glutes.
- Slowly rise back to the starting position.
Recommended repetitions: Perform 3 sets of 12-15 repetitions.
2. Hip Thrust
- Lie on your back with your knees bent and your feet flat on the floor.
- Place your feet hip-width apart.
- Lift your pelvis toward the ceiling, squeezing the glutes at the top of the movement.
- Slowly lower yourself down without touching the ground.
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Recommended repetitions: Perform 4 sets of 12-15 repetitions.
3. Lunges
- Step forward with one leg and lower your body until both knees form a 90-degree angle.
- Keep your torso straight and your shoulders back.
- Push with the heel of the forward leg to return to the starting position.
- Alternate between both legs.
Recommended repetitions: Perform 3 sets of 10 repetitions for each leg.
4. Side Leg Raises
- Lie on your side with your legs straight.
- Lift your top leg toward the ceiling, keeping the hips stable.
- Slowly lower and repeat.
Recommended repetitions: Perform 3 sets of 15 repetitions for each leg.
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5. Step-ups
- Place one foot on a stable box or bench.
- Push with the heel of the leg on the box to lift your entire body.
- Slowly lower yourself down and repeat with the other leg.
Recommended repetitions: Perform 3 sets of 12 repetitions per leg.
By Cromos Editorial Team
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