Many bodybuilders work on all groups of muscles, but not glutes. They dream about having a massive back, ripped abs and strong legs, but neglect glutes exercises. So, at the end they get superb abs and a weak, bad looking butt. You have to work on developing your glutes not just for looking good in favorite jeans, but also to have a proportional body and to make all your muscles strong as stone.
The problem is also that during routine activities our glutes are not so involved as hamstrings, quadriceps and calves, and most strength-training workouts can’t isolate the glutes. But knowing the right exercises and making your own workout routine, you can develop your glutes without additional efforts.
One of the best exercises, not requiring any equipment, is putting your knee across the body.
- Lie down on the floor with your right leg straight. Bend your left leg and lower it across your body, holding the knee down toward the floor with your right hand.
- Place your left arm comfortably beside you and turn your head to the left. Imagine you have a weight tied to your tailbone. Let your tailbone fall back toward the floor as your chest reaches in the opposite direction to stretch your lower back. Switch sides.
You can also perform a single-leg deadlift or a single-leg squat. To do the first one, you just have to stand on your right leg with your left leg behind you and in the air, and keeping your shoulders back and your back straight, hinge forward and reach your hands toward the ground.
The single-leg squat can be done by standing on the left leg and lifting the right one out in front of you.
Stand tall (don’t round your shoulders), and keep your left knee over your ankle as you lower down into a squat.
Your hands can extend out for balance. Push into your heel to come back up and repeat. Start with shallow squats; go deeper as it becomes easier.