Squat your way to a well-sculpted behind
You have probably seen people squatting in the gym and you are hesitant to even try it simply because you think it’s going to do some damage to your knees (or stuff of that sort). Well, not if you’re doing it right. This glute workout for women comes in so many variations that are great for beginners and even those who have been working out for years. To properly execute this routine, you have to squat all the way down until you can’t go any further. Keep your upper body upright and try to support your knees as much as you can. Gradually push yourself upwards, keeping the tension on your glutes and your upper body straight. When back up, pause and do the routine repetitively as desired. Now don’t get too excited and start picking up some barbells to intensify your workout. You have to make sure you perfect or master your squat even before you add in some weights to your glute workouts. When you’re ready for the next level, you can throw in some weights and do a variation of your squats. These squats should help your glutes and activate your hips to get you that perfectly shaped rear.
Activate your glutes with some hip thrust exercises
Another great glute workout for women is by doing hip thrust exercises. Hip thrusts improve your glutes and improve the performance of your lower back, hip, foot, knee, and ankle. Like the squat, hip thrusts can be done in so many variations depending on your expertise and the intensity of your workout. Options such as weights, bars, and other varieties of positions are available for you to choose from. To execute this glute workout, you can start by setting up a bench and wedging your body into place. Get the bar placed over the crease of your hips. Again, the weight is dependent on your expertise. Throw in some protection or padding in between to avoid your hips from getting hurt. Set your feet into position, making sure you have them secure on the floor. Now remember to move the weight using your glutes and not your back. This is a common mistake done by a lot of people, which strains their lower back. And never attempt to jerk it off quickly as this might also do some serious damage to your back. Push the bar up, putting the pressure of contraction to your glutes while your hips push upward. The top position should make your torso or your upper body parallel to the floor. Another mistake for this glute workout for women is that some overextend their back. Never overextend your back when doing this. Lower down the bar, still focusing on your glutes working, and repeat the exercise as you desire.
If you’re looking for a great way to start sculpting your behind, these two are the simplest and yet effective glute workouts for women. Each exercise offers amazing benefits to your glutes, which you will certainly love.