While many of us may never achieve the same results (some of that shape is genetic), having stronger glutes can give our backsides a lift as well as help make us more efficient walkers and runners.
The Gluteus Maximus is the largest of the three major muscles that make up the glutes.
Strong glutes help us tackle the hills when walking or running, not to mention allowing us to climb the stairs with greater ease.
To make these exercises more effective, be sure to squeeze your glutes when performing these movements. And remember, diet and cardio-respiratory activities are just as important to help us all achieve a better back side.
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One-and-a-Half Squat
Targets: Butt, quads, and hamstrings
Stand on a step with feet shoulder-width apart, holding a dumbbell in each hand, arms by sides, palms facing in.
Squat until thighs are near parallel to the floor, keeping knees behind toes and back straight. Rise halfway; hold for 2 seconds.
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Lower into a full squat.
Return to start. Do 15 reps.
Knee Pump
Targets: Hips, butt, and hamstrings
Stand on a step with feet hip-width apart, holding a dumbbell in each hand, elbows bent, palms facing in.
Lean upper body forward slightly and lunge straight back to the floor with right leg (don't bend the knee).
Keep bent left knee behind toes. Lift right leg, bringing right knee and left hand up toward the chest.
Lunge right leg back; lower left arm.
Do 15 reps. Switch legs; repeat.
Standing Seesaw
Targets: Shoulders, abs, hips, and outer thighs
Stand on a step with the right foot, left foot hanging offside, holding a dumbbell in the right hand by side, left hand on hip.
Keeping abs engaged and back straight, slowly lift left leg straight out to side as high as you can while raising right arm straight out at shoulder level, palm down.
Return to start. Do 15 reps; switch sides and repeat.
Single-Leg Raise
Targets: Calves
Stand on a step with the right foot in the center, left forefoot on edge (heel hanging off, but not below step level), holding a dumbbell in each hand, arms by sides, palms facing in.
Balancing on the ball of left foot, lift right foot a few inches in front of you.
Raise left heel as high as you can, then lower, keeping right leg straight and lifted throughout.
Do 15 reps; switch legs and repeat.
Pendulum Lift
What you'll need: A step and a pair of 5-pound dumbbells.
Stand with right foot on a step and left foot hanging off back, holding a dumbbell in each hand, arms by sides, palms facing back. Keeping right leg slightly bent, hinge forward from hips while lifting left leg behind you until the body is almost parallel to floor and hands hang below shoulders.
Return to start. Do 15 reps.
Switch legs; repeat.
