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November 12, 2021 3 min read

Glute workouts have many benefits. They can build your booty, help with back problems and just overall improve your body health. However, you can't just start with heavy glute workouts, or else you will get hurt. It is important to take small steps to make progress in achieving your dream booty.

This guide will help you with some basic glute workouts and provide tips on how to execute them better. Once you are able to do them, you can start progressing towards more complex exercises. Keep reading to learn more:

Supine Position Workout

Supine position means lying on your back. This is when you get down on your back with your knees bent together. You then place your hands on your glutes and squeeze them, then relax, alternatively. You do this about 8-10 times.

The key for this exercise is to time your breathing with the squeezing of glutes. Whenever you squeeze, you exhale, and when you relax, you inhale. It is also important to remember to focus on isolating your glute muscles and make sure to do it gently.

Glute Bridge

The glute bridge begins with a supine position. Bend your knees, and then place your feet hip-width apart. After doing this, tilt your pelvis and start squeezing your glutes. 

While in this position, slowly lift yourself up until your hips are aligned with your knees and shoulders. Hold for 1 second before slowly lowering yourself. Repeat this about 6-12 times.

For this exercise, you can alternatively hold for 30 seconds and repeat 2-4 times if you can handle it. If you want to target your glute muscles even more, put exercise or glute bands around your knees. Then, just push the knees outwards, stretching the band before executing the lift, then lower.

Side-Lying Clams

This starts off with you lying on your side with your heels in line with your hips and shoulders. Move your top hip down to create a small gap between your waist and the floor. While keeping your heels pressed, slowly move your top knee outwards while keeping your hip in place.

Then slowly bring your knees together. Repeat this 8-12 times before switching sides. You should do 2-3 sets per side.

To know if this workout is effective, ensure that you can actually feel it burning. It is recommended that you add a latex resistance band around your knees to maximise the workout.

Banded Crab Walks

This workout requires a resistance band. Begin by placing the band around your legs and go in ¼ squat position. With your weight on your heels and feet turned out, slowly start walking sideways. Go one foot at a time and keep the pressure on your glutes while maintaining tension on the band.

Repeat this for 10-20 steps in one direction. Then, start doing it in the other direction. You can begin to challenge yourself by lowering the exercise band down to your ankles and eventually your feet.

A Better Booty

When doing exercises, it is important to push yourself to the limit but make sure you don’t get hurt. With this guide, you will be able to stay safe and protect yourself from injuries while working out. Just follow these exercises to achieve that great-looking booty that you’ve always dreamed of. If done correctly, you should be able to reap these benefits. You should also consider modifying the workout to maximise it, such as by adding booty resistance bands.

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