Gluteals Exercises


gluteals exercise

For many individuals, body fat typically accumulates around the middle to lower portions of their body and first becomes noticeable in how their pants fit. Performing exercises that work the gluteals will also include working the hips, lower back, and thigh areas as well. By doing so, you will not only strengthen your gluteals muscles, but your quadriceps and your entire core area as well. In addition, you will improve your balance, coordination, and posture at the same time.

There are a variety of different gluteals exercises that can be performed across several of the various exercise types. Below, we have divided the gluteals exercises by exercise type to allow for ease in browsing and to allow you to rapidly find the specific exercises that you are looking for.

Once you have chosen the gluteals exercise type to perform you can then view all of the gluteals exercises under that exercise type. Each specific gluteals exercise includes a brief description of the exercise, the benefits of the exercise, equipment needed to perform the exercise, and step-by-step instructions on how to correctly perform the exercise.


Body Weight Exercises

Gluteals Kickbacks

This exercises targets one side of the gluteals region at a time and is fairly easy to perform. No equipment is required to perform this exercise. Recommended frequency: perform this exercise one to five times per week.

Lying Butt Bridge

This exercise works the gluteals region and is fairly easy to perform. No equipment is required to perform this exercise, but, a floor mat is recommended for comfort. Recommended frequency: perform this exercise one to five times per week.

Elastic Band Exercises

Gluteals Kickbacks

This exercise focuses on working the gluteals and requires only an elastic band to perform. This exercise is easy to perform. Recommended frequency: perform this exercise one to five times per week.

Exercise Ball Exercises

Butt Extensions

This exercise targets one side of the gluteals at a time and is fairly easy to perform. This exercise requires only an exercise ball to perform. Recommended frequency: perform this exercise one to three times per week.

Butt Raises

This exercise focuses on working the entire gluteals region and is fairly easy to perform. This exercise uses an exercise ball when performed. Recommended frequency: perform this exercise one to three times per week.

Exercise Ball Butt Lifts

This exercise targets one side of the gluteals at a time and is moderately difficult to perform. This exercise uses an exercise ball when performed. Recommended frequency: perform this exercise one to three times per week.

Exercise Ball Butt Raises

This exercise is fairly easy to perform and targets the gluteals and hip muscles. This exercise requires an exercise ball to perform. Recommended frequency: perform this exercise one to three times per week.

Exercise Ball Leg Lifts

This exercise focuses on the gluteals, hip, and abdominals muscles and is fairly difficult to perform. This exercise requires the use of an exercise ball. Recommended frequency: perform this exercise one to three times per week.

Leg & Arm Extension

This exercise is fairly easy to perform and works the gluteals and lower back muscles. This exercise is performed using an exercise ball. Recommended frequency: perform this exercise one to three times per week.

Stretching Exercises

Gluteals Stretch

This exercise stretches the gluteals, hips, and lower back one side at a time. This exercise is performed without the use of equipment and is easy to perform. Recommended frequency: this exercise can be performed daily.

Hip Flexor

This exercise focuses on stretching the muscles of the gluteals and hip areas and is easy to perform. This exercise is performed without the use of any equipment. Recommended frequency: this exercise can be performed daily.

Hip Flexors Active

This exercise stretches both the hip and gluteals muscles and is easy to perform. This exercise requires no equipment to complete. Recommended frequency: this exercise can be performed daily.

Hip Stretch

This exercise is designed to stretch the hips, gluteals, and quadriceps one side at a time. This exercise is easy to perform and requires no equipment. Recommended frequency: this exercise can be performed daily.

Lying Hip Stretch

This exercise is moderately easy to perform and focuses on stretching the gluteals, hips, and lower back. This exercise is easy to perform and requires no equipment. Recommended frequency: this exercise can be performed daily.

Prone Hip Stretch

This exercise stretches the gluteals, hips, and quadriceps muscles and is easy to perform. No equipment, other than a floor mat is required. Recommended frequency: this exercise can be performed daily.

Weight Training Exercises

Dumbbell Bench Step Ups

This exercise is fairly difficult to perform and targets the gluteals, quadriceps, and hamstrings muscles. This exercise requires a flat bench and a pair of dumbbells. Recommended frequency: perform this exercise one to three times per week.

Elastic Band Kickbacks

This exercise is easy to perform and targets the gluteals muscles. This exercise is performed using an elastic band. Recommended frequency: perform this exercise one to five times per week.

Exercise Ball Butt Lifts

This exercise is fairly difficult to perform and works the gluteals and obliques muscles, one side at a time. This exercise requires an exercise ball to perform. ball. Recommended frequency: perform this exercise one to three times per week.

Exercise Ball Butt Raises

This exercise targets the gluteals and hamstrings muscles and is moderately difficult to perform. This exercise requires an exercise ball to perform. Recommended frequency: perform this exercise one to three times per week.

Exercise Ball Leg Lifts

This exercise is fairly difficult to perform and works the gluteals, hamstrings, and core area. This exercise is performed using an exercise ball. Recommended frequency: perform this exercise one to three times per week.

Gluteals Kickbacks

This exercise is fairly easy to perform and works the gluteals muscles. This exercise is performed without any equipment, although a floor mat may be used. Recommended frequency: perform this exercise one to five times per week.

Leg Lifts

This exercise targets the gluteals and hamstrings muscles of one leg at a time and is easy to perform. This exercise requires only a sturdy wall for balance. Recommended frequency: perform this exercise one to five times per week.

Leg Presses

This exercise is moderately easy to perform and targets the gluteals and quadriceps muscles. This exercise is performed using a leg press machine. Recommended frequency: perform this exercise one to two times per week.

Lying Butt Bridge

This exercise is easy to perform and targets the gluteals muscles. This exercise does not require any equipment, although a floor mat can be use for comfort. Recommended frequency: perform this exercise one to five times per week.

One Legged Cable Kickbacks

This exercise is fairly easy to perform and targets the gluteals muscles one leg at a time. This exercise is performed using the lower pulley of a cable machine. Recommended frequency: perform this exercise one to three times per week.

Reverse Dumbbell Lunges

This exercise is fairly difficult to perform and targets the gluteals, hamstrings, and quadriceps muscles. This exercise requires a set of dumbbells to perform. Recommended frequency: perform this exercise two to three times per week.

Single Dumbbell Squats

This exercise targets the gluteals, hamstrings, and quadriceps muscles and is fairly easy to perform. This exercise requires a single dumbbell to perform. Recommended frequency: perform this exercise one to two times per week.

Smith Machine Squats

This exercise is fairly easy to perform and works the gluteals, quadriceps, and hamstrings muscles. This exercise requires a Smith machine to perform. Recommended frequency: perform this exercise one to two times per week.

Smith Machine Stiff Leg Deadlifts

This exercise is fairly easy to perform and works the gluteals, hamstrings, quadriceps, and lower back muscles. This exercise requires a Smith machine. Recommended frequency: perform this exercise one to three times per week.

Walking Dumbbell Lunges

This exercise is fairly difficult to perform and works the gluteals, hamstrings, and quadriceps muscles. This exercise requires a pair of dumbbells to perform. Recommended frequency: perform this exercise two to three times per week.
 

Exercises by Type

Exercises by Muscle Group

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