The glute muscle is a combination of three muscles of the buttocks: the gluteus maximus, gluteus medius, and gluteus minimus. These three muscles start from the ilium and sacrum and go into the femur. These are the main functions of all three muscles such as Extension, Abduction, External and Internal rotation of the hip joints. It is also known as Glute. It is the most important and largest muscle in the lower body part. This muscle makes up the shape of the buttocks and the hips. It is a broad and thick muscle located outside of the pelvis‘s surface.
In the human body, there are so many parts where fat stored easily. The buttocks are one of them. Because of a lot of fats, it appears in a rounded shape. But the glute muscles can be toned and reshaped with few glute exercises. The glute exercises are very helpful for our hip joints and a strong back. Any Glute exercises include stretching or working the buttocks is such as climbing, Running, Hip thrust, Lunges, and Rowing, etc. making glutes more strong.
Here are the main Glute Exercises:
1. Glute Kickback – Glute Exercises
Kneel on an exercise flat bench table or the floor and take a position by bending your waist and take the support of your arms (in perpendicular shape) at shoulder width. The knees should be creating a 90-degree angle between the calves and hamstrings. and this is our starting position. Raise your legs one by one for both sides until your hamstrings and back are in a straight line with the 90-degree bend. squeeze your glutes and hold it for few seconds. return to the starting position slowly and do it with the other leg. Perform the recommended number of reps depending on your training but don’t injure your hamstrings by forcefully stretch.
Exercise Mode: Strength
2. Barbell Hip Thrust
Sit on the ground in front of a flat bench exercise table. Put some weight according to your strength with a padded barbell to avoid discomfort on your legs. Start rolling the barbell until it reaches right above hips, and lean against the table behind you so you can stretch your shoulder blades on it. push the bar movement towards up by your feet. In this position, Your feet should be supporting your weight and bar weight. Again squeeze your glutes and hold it for seconds. Then return to the starting position slowly.
Exercise Mode: Strength
3. Flutter Kicks
lay down ( face down ) on the flat bench with the legs straight and the hips on the edge of an exercise bench. your feet high in the air and hold the other edge with your arms for better movement. but tighten your hamstrings and glutes. And legs should be in a straight line with the hips. this is our starting position. start lifting both legs but in an alternative manner when the left leg is up and right is in the same starting position. Then slowly down the left leg and lift right leg high (like we do flutter kick while swimming). The most important thing is controlling the legs in the straight position while up and down
Exercise Mode: strength