3 Great Gluteal Exercises

By Heidi Green , last updated January 12, 2012

If you are like most folks, you want your rear end to look spectacular, no matter what time of the year it is. This article reveals three great gluteal exercises that will help you get your rear in gear well before bikini season. Besides the relatively easy cardiovascular exercise of running and jogging, which keeps your butt in relatively toned condition, there are several specialized workouts and exercises that are specifically meant to tone and strengthen your gluteal muscles, which are some of the largest muscles in your body. Even if you don't prefer using weights, many of these exercises are great for conditioning your butt. Read on to get some ideas and inspiration!

The Hip Lift Progression

One of the easiest butt exercises to learn is the "Hip Lift Progression," perfect for those with little room or no access to a gym or fitness center. To perform this exercise correctly, you really only need a floor mat to be as comfortable as possible. To begin, start by lying down on your mat, with your back flat against the floor. Keep your arms at your side, with your knees bent and feet flat on the floor. Next, while keeping your hands flat against the ground, lift your hips toward the ceiling. In addition to your hands, you'll also want to keep your head on the ground as well.

Once you have fully extended your hips, and have achieved an arch with your back that you are comfortable with, squeeze your gluteal muscles as hard as you can. Hold this position for about a minute, and then return to the original laying position. For a more challenging version of this exercise, lift up your legs, one at a time, when you reach the highest point. Repeat this move several times for a great workout.

Dumbbell Squats

If you thought regular squats gave you a killer workout, wait until you try out the Dumbbell Squat! This exercise is perfect for blasting your glute muscles into extremely good shape, and they only require one pair of ten pound dumbbells. To begin, stand with your feet at a comfortable shoulder width apart from each other, with both dumbbells in your hands, while your arms hang loosely at your sides. While keeping your elbows locked and arms straight, begin to descend into a squatting position, as if you were sitting down into an imaginary chair. Keep your weight centered over your heels while you do this. Hold this position for a few seconds, and then squeeze your glute muscles as you return to a standing position. Repeat this exercise several times.

The Rotating Clam Digger

To start this butt-busting workout, lie on your left side with your head resting in your left palm. Next, bend your legs at a 45-degree angle in front of you. With your right hand, hold a five-pound dumbbell while keeping your right elbow pressed to your side. Now, lift your right leg up to the ceiling at a 90-degree angle, all while keeping your hips stacked in the position they were in while you were in the resting position. Hold your leg in this position for several seconds, and then bring it back down. Repeat this several times, and then repeat on your other side.

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