If a toned 'peachy' butt is one of your lockdown goals, this glute-focused workout will do the trick

Illustration. Getty Images
Illustration. Getty Images

While strong and sexy “peachy” glutes may be aesthetically pleasing on the eye, there are many great benefits that come with building and having a strong glute. The butt muscles are technically the “glutes” and the large muscle group of the body, that impacts everything from bending over and standing back up to maintaining correct posture. 

READ MORE: Home workout tips for people who still prefer exercising the option of training indoors  

Aside from strength, and injury prevention benefits, glute training can help to develop nearly all other muscle-building movements.

Strong glutes help to stabilise the knees and hips, promote healthy hip extension, and support the other structures surrounding the spine. It’s so important for you to know how to get the most out of your glutes.

Qualified fitness trainer from Easy Start Wellness, Lauren de Silver weighs in…



Fire Hydrant

Start on all fours, with your hands directly under your shoulders and your knees directly under your hips (A). Slowly raise your leg to the right, until it is parallel to the ground (B). Avoid lifting your right hip, as you should keep both hips squared toward the floor then lower your leg back to the ground (C). Continue for 3 sets, 15-20 reps each side.

Curtsy Lunge with Kick

Start from standing, and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying (A). Make sure your front knee is aligned with your front ankle then return to standing (B). Continue for 3 sets, 15-20 reps each side. 

Donkey Kicks

Position yourself on all fours on a mat with your hands underneath your shoulders and place your knees under your hips (A). Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip keep doing small lifts mid-air (B). Continue for 3 sets, 15-20 reps each side. 

Forward and Backward Lunge

Start with your feet side by side. Step into a forward lunge, bringing your back knee toward the ground and return to start (A). Step into a reverse lunge with the same leg (B). Repeat the motion for 3 sets, 15-20 reps on each side.  

Side Squat Jumps

Place your feet shoulder-width apart. Bend at the knees while driving your hips back (A). Remain in a squat stance as you forcefully push off the ground, jumping to the right side (B) Repeat jumping to the other side. Keep alternating between sides, continue for 3 sets, 15-20 reps. 

Single Glute Bridge

Keeping your upper back on the floor, engage your glutes, drive through your left heel, and raise your hips off the ground until your knee, hips, and shoulders form a straight line (A). Pause at the top, squeezing your glutes for one to two seconds. Then lower back down without letting your buttocks touch the mat (B). Continue for 3 sets, 15-20 reps each side.  

Squat Jump

Stand with your feet shoulder-width apart(A). Start by doing a regular squat, engage your core, and jump up explosively (B). When you land, lower your body back into the squat position to complete one rep (C). Make sure you land with your entire foot on the ground. Continue to do 3 sets of 15-20 reps.

This article was originally published in Women's Health SA

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