Do you fantasize about building a firmer, more sculpted derriere but struggle to find the time?
If so, we have fantastic news:Achieving shapely glutesdoesn’t have to be complicated or time-consuming.
Building strong glutesis like building a solid foundation for a house.
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A sturdy backside gives your body a strong foundation for all the movements you do every day.
Fortunately, Masi designed these glute exercises for those with busy schedules.
Read on for the best glute exercises to get rid of a pancake butt.
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And next up, don’t miss the5 Best Strength Workouts To Banish Flabby Arms.
Push your hips back as if you’re closing an open drawer behind you.
Your back will remain straight as you lean forward at the hips.
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Ideally, your spine will be at, or close to, parallel with the ground.
The sumo deadlift is a powerhouse move for activating your thighs and glutes.
“Push your hips back slightly as you bend your knees.
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Keep your knees moving away from each other as you descend.
Your back will remain straight throughout the exercise.
Aim for three sets of eight to 10 reps or five sets of five reps if using heavier weights.
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Goblet Squats
Goblet squats are a fantastic exercise for working your entire lower bodyespecially the glutes.
“Stand with your feet hip-width apart and let your toes flare out leads about 10 degrees.
you’re able to hold a dumbbell or a kettlebell as close as possible to your chest.
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Push your glutes back as you sit back toward the ground.
Don’t let your toes or heels come off the floor or let your knees cave inward.
“Stand with your feet together, holding dumbbells or kettlebells in each hand,” says Masi.
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“Step forward with one foot, and lower your body until your back knee taps the floor.
Shoot for three sets of 10 to 20 reps per leg.
The bottom knee can be bent, and the bottom of that foot can be flat against the wall.
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The top leg will remain straight with your toes pointing straight ahead.
Slide the heel of your top leg up the wall until you might’t go any further.
double-check to keep the toes pointing forward.”
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Perform three sets of 10 to 20 reps per leg.
Close and repeat.”
Complete three sets of 15 to 30 reps per side.
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Hip Thrusts
For the next exercise, we’ll move on to hip thrustsanother glute-focused powerhouse movement.
“Sit on the ground with a bench behind you.
Bend your knees so your feet are flat and about shoulder-width apart.
Lean against the bench so your shoulder blades are touching without your hips coming off the floor.
Then, drive through your feet while extending your hips toward the ceiling.
Stand in a slight squat position with your feet about eight inches apart.
Step to the side in a controlled manner, then step the other foot in the same direction.
confirm not to let your foot drag or your shoulders dip.
You should feel this in the sides of the glutes.”
Do three sets of 12 steps in each direction.
“Stand on one leg with the other slightly off the ground behind you,” states Masi.
“Place a foam roller between the inside of your knee and a wall.
If you add weight, hold the weight in the hand opposite the leg on the floor.
Return to the starting position and repeat.”
Perform three sets of 10 to 15 reps per leg.
Fire Hydrants
Build that hourglass figure with this unique butt-tightening exercise.
Bring your leg slightly back to the side, almost like emulating a dog at a fire hydrant.
This should engage the outside of your glutes.
Complete three sets of 10 to 20 reps per leg.
