The gluteus maximus is the largest muscle in the body and is responsible for many movements.
Getting toned glutes requires resistance training with weights, which often includes isolation exercises that specifically target the glutes. By doing glute exercises with weights regularly, you can get the glutes you’ve always wanted.
Glute exercises for a tight butt
Here’s a look at five such exercises for women:
The bridge is a great exercise to build muscle in your glutes while stretching your lower body. It essentially serves as a yoga exercise while also serving the same purpose as strength training.
How to make a bridge:
- Lie on your back with your knees bent and your feet flat on the floor.
- Place your arms by your sides, palms down.
- Press into the floor with your arms, shoulders, and the back of your head to lift your hips off the floor.
- Tilt the pelvis down by contracting the glutes as you slowly lower back to the starting position to complete one repetition.
- Do 10-15 repetitions for three sets.
#2 Walking lunge with dumbbell
The walking lunge is a great unilateral exercise that helps build lower body strength through resistance. It also increases core strength as it uses the upper body to stabilize the lower body while walking.
Follow these steps to lunge:
- Grab a dumbbell in each hand and step forward with your right leg.
- Keeping your back straight and core engaged, strain your heels as you lower yourself into a lunge until both knees are bent 90 degrees.
- Pause for a second and push off the floor to return to the starting position.
- Make sure you’re not leaning forward or backward while lunging; keep your torso upright.
#3 Hip Thrust
Hip thrusts are a great way to get your glutes energized, especially if you’re new to strength training and looking to start strength training. This exercise can be performed with a bench or chair and requires very little equipment – just a barbell, weight plates, and some dumbbells (for a change).
To perform this movement:
- Lie on your back with the top of your back against the edge of a bench or chair.
- Feet should be flat on the floor about hip-width apart.
- Bend your knees 90 degrees so they point straight up toward the ceiling, and try not to let them fall inward during this exercise.
- If necessary, hold on to something stable; If you’re using dumbbells, place one hand flat on each side while keeping your elbows bent at 90 degrees.
- With weights in hand (dumbbells), extend your arms overhead by fully extending your elbows — this is where you begin each rep during your set.
- Keeping arms extended overhead and holding weights (if using), lower your chest toward the floor by bending your arms until your upper arms are parallel to the floor. A slight bend in the elbows is fine.
- Pause briefly before bringing your chest back up while squeezing your glutes as hard as you can.
- Repeat ten times for two sets.
#4 Deep Squat
The squat is a great exercise for the glutes, hamstrings, quads, and calves. When done correctly, this exercise can help you burn fat in those areas while building strength in your legs.
To do a deep squat with weights:
- Stand with your feet shoulder-width apart and hold the dumbbells by your sides.
- Lower yourself until your thighs are slightly more than parallel to the floor while keeping your back straight and core tight. Remember to pull up on an imaginary string attached to the top of your head.
- Push through heels to return to starting position and repeat 15 reps or as many times as you can before tiring.
#5 One Leg Deadlift
The single-leg deadlift is a great one-sided exercise that focuses on the glutes, hamstrings, and quads.
Here’s how you can do it for stronger glutes:
- Stand with your feet hip-width apart and hold the weights in your hands at shoulder height.
- Bend your knees and bend forward from the hips, keeping your back flat and chest lifted throughout the movement. Use a light weight to start; Focus on the shape first.
- Lift one foot off the floor so that only one foot remains on the floor as you continue to lower your torso toward the floor.
- Return to the starting position by using the force generated in your hips to raise your torso again until you are standing upright with your feet together. Repeat with the other leg to complete one rep.
- Do 15 repetitions, switching legs each time you perform the exercise.
We’ve reviewed a few glute exercises women can do at home with just weights. They can help you get a tighter lower body and give it the shape you’ve always wanted.
If you’re looking for more information on how to get a better butt, talk to a nutritionist or personal trainer. This will help you create a customized plan tailored to your needs.
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https://www.sportskeeda.com/health-and-fitness/5-glute-exercises-weights-women-get-toned-butt?utm_source=feed&utm_medium=referral&utm_campaign=sportskeeda 5 Glute Exercises with Weights for Women to Get Toned Butt