Do you regularly do squats for a few tight buttocks? There are a number of other exercises that work even better. We explain.
To really train your glutes, you should try these exercises.
Here's how to do it:Lie on your back with your arms at your sides, feet flat on the floor and knees bent. Exhale, squeeze your glutes and push your heels into the floor to lift your hips toward the ceiling. Lift your hips until you form a straight line from your knees to your chest. Hold this pose for a moment. Lower yourself back to your starting position.
Needed:a bar, a hip belt and a bench.
This is how you do it:put the bar down, place a bench behind it and sit between it. Lie on the bench and put your feet straight in front of you. Then place the bar above your pubic bone. Inhale, tighten your glutes and abs and lift the weight. Make sure your knees are at a 90 degree angle. Hold for a second and bring the weight back down. Just like with the glute bridge, make sure you don't arch your back.
Needed:a kettle bell
This is how you do it:place the kettle bell in front of you on the floor, directly below you. Stand with your feet just a little wider than shoulder width. Tighten your abs, bend your knees slightly and grab the kettle bell † Make sure you keep your back straight. Push your hips forward so that you are back in the starting position. Then tilt your hips again, bend your knees and bring the kettle bell down again.
Photo:Getty ImagesSource:Well + Good
