12 Best Glute Exercises for Women to Tone and Get Bigger Butt in a Week


Do you need to build stronger, beautiful butts? Need to look beautiful and fit in that beautiful dress of yours? These 12 glute Exercises are just perfect for you. They are quite easy to do and also convenient.

Try these 12 glute exercises for women to tone bum and get bigger in 1 week below.

 

 

12 Best Glute Exercises for Women to Tone Bum and Get Bigger Butt in 1 Week at Home

 

 

12 Glute Exercises for Women to Tone Bum and Get Bigger in 1 Week

 

1. Barbell Glute Bridge

This is a great exercise that targets the gluteal muscles in the body.

This is a key exercise for increasing posterior chain strength, performance, and power.

 

Barbell Glute Bridge

 

 

The benefits of this glute exercise are:

  • It eliminates knee and back pain
  • Knee and back pain can be really painful. This glute exercise is great for getting rid of this pain.
  • This is because barbell glute bridge exercise promotes stronger glutes which help to relieve spinal extension stress.
  • It can also help to fully extend the hips and also helps to stabilize and balance out the muscles of the knee.
  • It improves your overall athletic capacity.
  • Strong bones, strong body which is free from body pain and back pain is a great body.
  • It makes you look fit and promotes your general body health.

It corrects a wrong body posture.

This exercise has the capacity of building a strong glute which can help correct a bad body posture.

This can help reduce or get rid of injury in the body.

 

Here is how to do a barbell glute bridge

  • Start while you seat on the floor and Hold two barbells over your legs.
  • Roll the barbell so that it can be placed above your hips.
  • Now, lay down flat on the floor.
  • Begin the movement by driving through with your heels, spreading your hips vertically through the bar.
  • Ensure you support your weight with your upper back and also with the heels of your feet.
  • Spread as far as you can, then go back to your initial position.
  • Do this 10 times.

 

2. Side-lying Clam Glute Exercise

This is one of the most effective glute strengthening exercises.

 

Side-lying Clam

 

 

It is also one of the best glute exercises for women.

Side-lying clam works on these muscles of the body and they are lower back muscles, hip flexors, hamstrings and of course the glutes.

 

The benefits of this exercise are:

  • It defines your muscles

This means that it sharpens and develop your body muscles. This also tightens the posterior part of your body and this gives you a well-defined look.

  • It strengthens your hips

It can help strengthen your hips which brings about power and hip stability. This can reduce the risk of injury in the body.

This brings about greater stability, strength, and power for the body.

 

Here is how to perform a side-lying clam

  • Begin by lying on your side and keep your hand stretched out so it can support your head and neck.
  • Keep your other hand outside your hip to provide extra support.
  • Keep your torso straight while your knees are bent at a 45-degree angle and your feet together.
  • While in that position, raise your knee as high up as you can.
  • Return to the starting position to complete one rep.

 

3. Swiss Ball Wall Squat

This is a glute exercise that can help you get bigger buttock in 1 week.

This glute exercise works on your quads, abs and of course your glutes.

 

Swiss Ball Wall Squat

 

The benefits of this exercise are:

  • It gives strength to your weak muscles.
  • This exercise works on all your leg muscles you need to extend your legs and also flex your thighs.
  • Works to make your quadriceps stronger which helps to strengthen your legs.
  • It shapes and tones your buttocks.
  • This exercise is also said to help in preventing “Runner’s Knee,” also known as patellofemoral pain syndrome.
  • It improves your body balance.
  • It also increases your endurance level.

 

Here is how to do this glute exercise

  • Place your Swiss ball at your back while you stand.
  • Place your ball close to the wall and press your body on it.
  • Ensure your feet are slightly in front of you.
  • Now squat, and keep your heels flat and your knees out.
  • Allow your Swiss ball roll on your back.
  • Keep your hands together for balance.
  • Stand and return to your initial position.

 

Check This Out – 10 Best Resistance Band Exercises for Legs and Glutes

 

 

4. Kettlebell Swings

This is a  leg glute exercise which is made for you to get bigger buttock in 1 week.

 

 Kettlebell Swings

 

The benefits of this exercise are:

  • It improves your body posture and body stability.
  • Kettlebell swings also increase your muscular endurance.
  • It increases your aerobic capacity.

 

Here is how to perform a kettlebell bell glute exercise

  • Stand with your feet a little bit wide apart.
  • Lift the kettlebell up while you keep your ribs down and core tensed.
  • Make sure your chest is out facing up.
  • Swing the kettlebell forward and backward between your legs.
  • Do this 10 times.

5. Lateral Band Walk

This exercise targets the gluteus medius and hip abductors.

Lateral band walk protects the knee from injury.

 

 

Lateral Band Walk

 

 

This exercise stabilizes the hip.

To get the best of this exercise, you should avoid the following mistakes:

  • Ensure your knees are well aligned and bent. This ensures that you are targeting the right muscles of the body. It also prevents you from straining the knees.
  • Ensure you also move smoothly without swaying. This will ensure you are targeting the right muscles.
  • Keeps your hips well leveled. If you do this the right way, you should feel it in your gluteus medius.

 

Here is how to perform a Lateral band walk

  • Put the band just above your ankles and keep it wrapped around both legs.
  • Place your feet-shoulder apart. Ensure the band is taut.
  • Keep your knees bent slightly and go into a half squat position to make use of the gluteus medius.
  • Put your feet in place with your shoulders.
  • Keep your face forward and ensure your body weight is equally circulated over your two feet.
  • While in that position, move your weight over one side of your leg and take a step sideways using the other leg.
  • Move your leg forward and backward for 10 times. Keep your hips in one position while you do that.
  • Slowly move your weight and change your leg position.
  • Do this 10 times.

 

Check This Out – Brazilian Butt Lift Exercises for Women: Get Bigger and Rounder Bum

 

6. Reverse Lunge

This is an easy to do exercise. Reverse lunge is one of the best bootylicious workouts.

This exercise works on various areas of the body which are: areas near the hip, buttocks knee, calf, and thigh.

 

Reverse Lunge

 

 

The benefits of this glute exercise are:

  • It increases your core strength.
  • It increases your core strength by keeping you upright. This improves your posture and general strength.
  • Reverse lunge also tones your buttocks
  • It increases your muscle activity around your buttocks which burns fat around that region. It also improves muscle growth.
  • Reverse lunge maintains balance.
  • It is a well-known exercise for improving body balance because it engages the muscles of the legs and back.

 

Here is how to do a reverse lunge

  • Stand erect and place your hands on your waist.
  • With your left foot, take a step backward.
  • Bring down your hips, to enable your right thigh to be parallel to the floor.
  • Ensure you keep your right knee situated right over your ankle.
  • Your left knee should be placed at a 90-degree angle.
  • This should be pointed toward the floor and keep your left heel lifted.
  • Return to your standing position while you press your right heel into the floor and take your left leg forward to complete one rep.
  • Do this 10 times.

 

7. Butterfly Hip Thrust Sit-up

This is one of the best glute exercises for mass. It targets your glutes.

The major thing needed for this exercise is your body weight.

 

Butterfly Hip Thrust Sit-up

 

 

The benefits of this glute exercise are:

  • It improves your body posture.
  • It strengthens your leg muscles and lower back muscles.
  • Strengthens your glute muscle power.
  • It strengthens your leg, ankle, pelvis, knee, and hip movement.

 

Here is how to perform this exercise

  • Lie down and make sure your face is upward.
  • Keep your hands by your sides with your knees bent.
  • Ensure the soles of your feet faces each other.
  • While in that position, make sure you engage your glutes and thrust your hips in a straight line.
  • Now, place your hips down.

 

Check This Out – 10 Best Resistance Band Exercises for Legs and Glutes

 

8. Sumo Dumbbell Squat

Squats are one of the best exercises you can do to get bigger buttock in 1 week.

You should definitely include this exercise to one of your glute exercises.

 

Sumo Dumbbell Squat

 

Sumo dumbbell squat helps to tone and strengthen your hamstrings, glutes, quads and lower back.

You need to get a dumbbell to perform this exercise because it will strengthen and tone your arms as well.

 

Here is how to perform this exercise

  • While standing with your feet wide and your toes pointed out, hold your two dumbbells and keep them in front of your chest.
  • Bend your knees while you lower your hips deeply. This will keep your thighs parallel with the floor.
  • Ensure your weight back is on your heels.
  • Stand back up and bring out your legs completely.
  • Squeeze your glutes at the top of the movement to make this exercise more effective.

 

 

9. Step Up

This is one of the guaranteed exercises which is perfect to reshape your buttocks.

It is also great for strengthening your leg and getting rid of leg fat.

 

 

Step Up

 

 

 

The benefits of this exercise are:

 

  • It improves balance and symmetry

This exercise helps to train each of your two legs separately. This act results in improving the symmetry of your leg and also improving your body balance.

  • It saves your lower back from back pain

You utilize lesser body weight with the step up exercise than with other exercises. This is an exercise is the best if you have lower pain or you are avoiding having one.

  • It is fun to perform

There is nothing as interesting as having fun while exercising. This is because it improves your endurance level while promoting weight loss.

It helps burn a lot of calories.

While you enjoy the exercise, you tend to do even more and you burn a large number of calories.

 

Here is how to do a step up the exercise

  • Get a box and place one foot on it. Ensure the box is firm on the floor.
  • Move your hips backward and stand erect.
  • Squeeze your glute to support your leg.
  • Stay in this position while your hips and shoulders are in square shape
  • Keep your body upright.
  • Push your hips backward, and lower your foot slowly to the floor.
  • Go back to the initial position and this 10 times.

 

10. Frog pumps

This is glute stretch exercise that you should add to your workout routine for a bigger bum.

 

Frog pumps

 

It works on your lower body while easing out the body tension in you.

This makes you feel more relaxed and better to deal with stress while maintaining a good body shape.

 

Here is how to do a frog pump

  • While you lay flat on an exercise mat, bring your feet in near your bum area and place your knees outward.
  • Ensure the soles of your feet is touches each other.
  • Keep your knees as low as possible.

Now, still in that position, push up your body using your glutes while you bring your bum up and your back down

 

Check This Out – 9 Best Exercises to Get Rid of Cellulite on Thighs, Legs and Bum Fast

 

11. Swiss Ball Leg Curls

This is a great glute exercise. It provides a whole lot of benefits which are:

  • It increases your body flexibility.
  • Burns body fat.
  • It builds body muscle most especially in the hamstrings and glutes area of your body.
  • Swiss ball leg curls increase your body strength. This is especially in your anterior core.
  • It increases your lower body strength.

 

 

 Swiss Ball Leg Curls

 

 

Here is how to perform this exercise

  • Lay on the floor with your feet placed on top of the ball.
  • Elevate your hips from the ground while you keep your weight on your feet and shoulder blades.
  • Bend the knees, to pull the ball as close to you as you can.
  • Pause for a while and return to the initial position.
  • Do this 10 times.

 

 

12. Deadlifts

This is a great work out that does not only works for your bum, it also works for your entire body.

 

 

 

Deadlifts for glute

 

 

Dead lifts help to improve your glutes, back, hamstrings and upper back.

In addition, it helps to reduce back injury. It also saves you time because it can be done from the comfort of your home.

 

 

Here is how to perform this exercise

  • While standing keep your feet wide apart and hold a dumbbell in each of your hands.
  • Drop your arms down in front of your thighs with your palms holding the dumbbell tight.
  • Keep your elbows are locked.
  • Move downwards from your waist and come back up.
  • Repeat 10 reps.

 

 

12 Best Glute Exercises for Women to Tone Bum and Get Bigger Butt in 1 Week at Home

 

 

On a final note, these glute exercises are effective for strengthening, mass and  to get bigger buttock in 1 week.


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