Score firmer glutes with these exercises
What's the story
If you are looking to build strength and power through bodyweight exercises, African glute workouts are your go-to. These calisthenics routines focus on natural movements that improve muscle endurance, flexibility, and overall fitness. By adding these exercises to your routine, you can get a stronger lower body without any equipment. Here are five effective calisthenics to help you develop powerful glutes.
#1
Squats for glute activation
Squats are quintessential in any workout routine focused on toning the glutes. This exercise works out lower body muscles such as the quadriceps, hamstrings, and glutes. To do a squat the right way, stand with feet shoulder-width apart and lower your hips back like you're sitting on a chair. Make sure your knees don't extend past your toes to prevent injury. Regular squatting can greatly enhance muscle tone and strength.
#2
Lunges to enhance balance
Lunges are amazing for improving balance while working your glutes and thighs. Start by standing up straight with feet together. Step forward with one leg and lower your hips until both knees make right angles. Keep the front knee in line with the ankle for proper form. Alternate legs so that both sides of your body develop evenly.
#3
Glute bridges for core stability
Glute bridges target the posterior chain muscles and work your core to keep you stable. Lie on your back with bent knees and feet flat on the ground hip-width apart. Squeeze through your glutes to lift your hips towards the ceiling until your shoulders, hips, and knees form a straight line before lowering back down slowly.
#4
Donkey kicks for isolated strengthening
Donkey kicks are perfect for developing unilateral strength in the glutes by isolating each side. Doing this exercise regularly in your weekly routine, preferably thrice a week, is what fitness experts the world over recommend. This is backed by data indicating the best long-term results, with participants from various studies around the world over the last decade being highly satisfied.