Skeletal muscles make up nearly 40% of our total body weight. How many are there in total? More than 650.
Some are tiny, like the ones in our ear, whereas others are much larger—like the gluteus maximus. In fact, it’s the largest muscle in the body!
Located in the buttocks, it helps to mobilize the hip and thigh. Without it, you wouldn’t be able to move properly.
Looking for some of the best glute exercises for women? We’ve got you covered. Keep reading to find out what they are!
Why It’s Better to Have a Bigger Butt
Having a big butt isn’t a bad thing—in fact, it’s good for your health! For one thing, it’ll help protect your lower back as you walk.
That’s not all, it can also promote proper posture. That is, having a strong butt can lengthen your hip flexors, which will help keep things in alignment when you’re sitting.
On top of all that, studies have shown that women with bigger butts tend to be more resistant to chronic conditions such as heart disease and diabetes.
Given all that, it’s not surprising to know that many individuals opt for Sculptra buttock reshaping procedures.
4 of the Best Glute Exercises For Women
Looking for some butt exercises? Here are a few easy routines that you can do without any equipment.
1. Plie Squat
Stand with your feet wider than shoulder-distance apart. Make sure that your inner thighs are facing forward; you want your toes to be turned out at a 45-degree angle.
Place your hands in front of your chest and slowly bend your knees, lowering your torso. Your abs and back should be straight.
Come back to a standing position while squeezing your glutes. Do 15 reps.
2. Donkey Kick
Position yourself so that you’re on all fours. Your hands should be placed underneath your shoulders.
Keeping your right knee bent at 90 degrees, flex the foot and lift it up toward the ceiling. Hold for three to five seconds and lower the knee.
Repeat the lift. Switch to the other leg once you’ve completed 15 reps.
3. Glute Bridge
Lie down with your legs bent—your feet should be flat on the floor. Place your arms by your sides and lift your hips off the floor.
Squeeze your glutes; your shoulders and hips should be in a straight line. Hold for three seconds before returning to the original position.
4. Squat Jump
Stand with your feet shoulder-distance apart. Slowly squat down with your thighs parallel to the ground.
From there, swings your arms behind your body and jump. Lower your body back into squat position when you land and repeat.
Getting a Bigger Butt
And there we have it—four of the best glute exercises for women. If anything, the most important thing is to be consistent with your routine!
Interested in more similar posts? Then be sure to check out the rest of our health section!