TOP 3 best exercises to build up your Glutes quickly

If you are determined to shape your figure, these exercises are worth looking into. In fact, these are the best exercises to help you tighten your buttocks, thighs and hips. These exercises are not too tiring and only require you to be disciplined and decide to get out of bed. See how you can do it.

All you need is to believe in yourself, be persistent and do these exercises every day if you want to build up your side glutes and widen your hips! Within a few weeks, you will notice positive changes. Whether you do it in the morning or afternoon, you need to do these exercises every day. Another good thing is that it doesn’t take much time and you will soon notice the results.

You can also make these exercises more challenging by adding more weight or doing more volume or reps.

1/ SQUATS

Stand with your feet slightly shoulder-width apart and your chest up.
Extend your hands out in front of you to help maintain your balance.
It starts by sitting down and then stands up as if you were sitting in an imaginary chair. Keep your face and head facing forward.

Lower your body so that your thighs are parallel to the floor. Put all your weight on your heels. Keep your body tight and push your body up through your heels to return to the starting position.
Do 12 reps.

2/ Barbell hip thrust

Start by training with a light barbell and place it on the floor in front of you. Take a typical weight bench and sit with your back against it (on your side).
Make sure your shoulders are pressed into the padded section of the bench, with the soles of your feet pressed into the floor.
Bring the bar over your legs and sit on your knees above your hips, making sure it stays upright and balanced.

Use your hands to stabilize the bar before climbing through your heels, contracting your glutes throughout and making sure your shins stay vertical.
Pause at the top (when your back is horizontal to the floor) before lowering a few inches and repeating the movement. If your shins move excessively backward or forward during the push-up, it means you are losing focus on your glutes and using your quads and hamstrings instead.

So avoid fast reps, focus on contracting your gluteal muscles and make sure your range of motion is fairly small. It should be more or less the same as the glute bridge mentioned above.
Perform between 8 and 12 reps.

3/ DONKEY KICK WITH BAND

Wrap a resistance band around the ball of your right foot, holding the ends of the band with both hands.
Get down on all fours on a yoga mat. Make sure your knees are under your hips and your hands are under your shoulders. Bring your spine into a neutral position and pull your shoulder blades down and back.
Inhale.

Exhale. Keeping your knee bent, relax and lift your right leg until your thigh is in line with your spine, making sure your foot remains flexed.
Inhale. Lower your right leg back to the starting position, but without resting your knee on the mat.
Perform 10 reps on the same side, before repeating the remaining reps on the other side.