While there are numerous efficient methods to strengthen your glutes (this 30-day squat challenge is an outstanding place to commence!), sometimes the simplest routine is the finest. Case in point? These three maneuvers from personal trainer Chris Santo. Each of these exercises can be easily adjusted to make simpler or more difficult, and collectively, they can assist you in developing a sturdy, firm posterior at any level of fitness.
How it operates: Select your course — novice, intermediate, or advanced — then perform one set of the suggested amount of repetitions for each of the three exercises in your group, with minimal or no pause between maneuvers. After completing the third maneuver, repeat the entire sequence two more times for a total of three sets. Begin by executing this firm posterior workout twice a week, and once it begins to feel like you can effortlessly complete the routine, advance to the subsequent level and/or increase it to three or four times a week.
You’ll require: A pair of 5-pound dumbbells, a step bench/any raised surface, and a stability ball
Beginner Exercise 1: Deadlift Squat
Peter Ardito
A. Stand with feet broader than hip-width apart, grasping a 5-pound dumbbell in each hand at inner thighs.
B. Bend both knees 90 degrees, assuming a squat and descending weights towards the floor.
C. Rise to return to the initial position and conclude the repetition.
Perform 15 repetitions.
Intermediate Exercise 1: Bent-Knee Deadlift
Peter Ardito
A. Stand with feet shoulder-width apart, grasping a 5-pound dumbbell in each hand at inner thighs.
B. Bend knees 30 degrees, assuming a shallow squat.
C. Maintain a straight back while bending forward from hips, lowering the weights towards the floor.
D. Contract glutes and gradually return to the starting position to complete the repetition.
Perform 15 repetitions.
Advanced Exercise 1: Balancing Deadlift
Peter Ardito
A. Stand with feet shoulder-width apart, knees bent around 30 degrees, grasping a 5-pound dumbbell in each hand.
B. Extend the right leg backward behind the body and bend at the hips to lower the weights towards the floor.
C. When returning to a standing position, kick the right leg forward to hip height.
D. Lower the leg to return to the starting position and complete the repetition.
Perform 15 repetitions. Switch sides and repeat.
Beginner Exercise 2: Elevated Bridge
Peter Ardito
A. Lie on your back and place your feet apart at hip-width on a couch or bench, with your knees bent between 70 and 90 degrees.
B. Push through your heels and raise your hips towards the ceiling.
C. Lower your hips to return to the starting position and complete the repetition.
Perform 15 repetitions.
Intermediate Exercise 2: Single-Leg Bridge
Peter Ardito
A. Lie on your back and position your feet apart at hip-width on a couch or bench, with your knees bent between 70 and 90 degrees. Extend your right leg and point your toes.
B. Push through your left heel and raise your hips towards the ceiling.
C. Lower your hips to return to the starting position and complete the repetition.
Perform 15 repetitions. Switch sides and repeat.
Advanced Exercise 2: Stability Ball Bridge
A. Lie on your back with your shoulders and arms resting along the edge of a couch or bench. Balance your feet on a stability ball with your knees bent.
B. Keep your feet on the ball and raise your hips towards the ceiling until they are level with your chest.
C. Lower your hips to return to the starting position and complete the repetition.
Perform 15 repetitions.
Beginner Exercise 3: Lateral Step-Up
Peter Ardito
A. Stand with your right side facing a step bench, holding a 5-pound weight in each hand in front of your thighs.
B. Step up onto the bench sideways with your right foot and contract your glutes for 3 counts. Then, step down to return to the starting position and complete the repetition.
Perform 15 repetitions. Switch sides and repeat.
Intermediate Exercise 3: Lateral Step Extension
Peter Ardito
A. Stand with your right side facing a step bench, holding a 5-pound dumbbell in each hand in front of your thighs.
B. Step up laterally onto the bench with right foot, then elevate left leg 45 degrees to the left side, pointing toes.
C. Maintain this position for 3 counts, then descend to return to the initial position and complete the repetition.
Perform 15 repetitions. Change sides; repeat.
Advanced Exercise 3: Sideways Leap
Peter Ardito
A. Position yourself with the left side 2 to 4 feet away from a step bench.
B. While keeping arms flexed at the sides, slightly crouch down and jump laterally onto the step, landing on the left foot.
C. Slightly flex the knees to jump back to the starting position, landing on the right foot. That’s one repetition.
Perform 15 repetitions. Change sides; repeat.
Gratitude for your feedback!
