In this article I will train you for best lower body exercise and the name of that exercise is glute exercises. You can easy way build a stronger and strengthen butt by doing regular exercises and activities that target in your glutes of muscle. During other exercise every lifter know that if he want to get huge then he has got to do a mix of compound and isolation exercises but whenever time to glute training or (glute workout routine) most bodybuilder does not do any proper isolation training because they does not know probably how to do it.
So this article will show you how you should doing glute exercises with proper and best way- Hybrid Strength & Conditioning, these are found to be the most effectively glute targeted exercises.
So Your glutes are made up with three different muscles—the glute size maximum (the largest muscle), the glute size medium (glute medius exercises) and the glute size minimum (the smallest muscle) means according to body figure. With right exercises you cannot change the shape of gutes but you can make them stronger and fermer. so here today I will provide you best glute exercise for sexy butt which are given in detail at below-:
Squat exercise is one of the best exercise to target the gluteus muscle, which is the largest muscle of your lower body part. That exercise work many function like hips, calves, thighs and even the core area. Squats exercises is the best basic lower body workout. During squats exercise if your knees hurts then you can do it with alternative form and best right way for doing that exercise are given below in picture. This is the best glute strengthening exercises.
For doing that exercise you should hold weights at shoulder level.
Bend the knees and lower into a squat and keep the knees behind the toes. during standup Press the heels.
Repeat that exercise with 2 to 3 sets of 8 to 15 reps.
Lunges is also the best butt exercise after squat and the best advantage of that exercise is you can do it anywhere and the effects can be seen in less time, Because during that exercise you’re in a staggered stance, you really have to use your butt to stabilize of your body. So that workout way also forces the butt on the front of your legs to work even more harder. That exercises is the best move for the glutes and thighs, but please avoid it if you are facing problem on knees or otherwise do it under trainer guidance. You can also do that glute exercises at home.
1-)First Way of that exercise is standing on your feet, one foot forward and one foot backward and difference between both feet should be 3 feet apart.
2)-Start Bend both knees and lunge should be straight down, It means sending the backward knee towards the floor in slow motion
3)-You should notice in mind that your lunge should not be forward over the front knee.
During stand up press into the heel and repeat that process with 2 to 3 sets of 12 to 15 reps, For more pressure and work harder you can hold a weights in shoulder level for added intensity.
Lunges workout also work with a variety of other muscles in which including your hamstrings and calves. The main fact and one of the best thing about that exercise is—you can easily mix up your lunges with target of your muscles in different ways from one exercise to the other.
Step-ups are also another great exercise for attention on the butt. With the help of that exercise your butt will harder and sexy so doing that exercise regularly. For better exercise you should try choosing a high platform and during that exercise your knees should be bent at 90-degree angle. Best thing about that exercise is you can do that exercise also in home stair. But that exercise is also harmful for that people who face knee problems. This is the best glute exercises without weight.
Best method of that exercise is that you should stand in front of the step or high platform and place the right foot on the step. For more intensity you can hold a weight according to your nature.
For good moment pressing into the heel and step up and after touching the left toes to the step.
Second step of that exercise is that Keep the right foot on the step and take the left foot down to the floor. For more intensity on butt you can bend the knee during that step-up but for beginner bending is not good.
For best result you can repeat with 2 to 3 sets of 12 to 15 reps on each side.
One main point during exercise is to push the pressure into the heel to lift the body up and concentrate whole weight on the stepping leg. Best moment of that exercise is slow motion during doing slow you will feel more effect on butt.
4) Butt squeezed on Ball-:
For glute exercise the third best exercise is butt squeeze on ball that is another great choice for working your glutes. Adding ball during that exercise it will increase some instability and more forcing your entire lower body for great work. For add more pressure on lower body part you can hold weights on the upper thighs it will add more intensity to the glute. This is the best glute exercises for mass.
For doing that exercise your body should be in bridge position and head resting on the ball, butt lifted as you can and lift weights on the thighs.
During this position bend the hips towards the ground and more focus not to let the ball roll around.
Best repetition of that exercise is 2 to 3 sets of 8 to 15 reps.
You can lift the toes for adding even more intensity on glutes.
5) One-legged Deadlifts-: