Floor exercises for glutes: Glutes one of the biggest muscles in our body consist of three muscles. Glutes are the most powerful muscle group in our body yet most people suffer from weak glutes problems. There may be many reasons behind that, but what we can do is to make them strong is only one thing and that is to train. While there are several machines and exercises in the gym that are designed to build glutes strong, but very few are known or discovered without the gym. But the gym is not the only option out there if you want to train your glutes, you can train them at home, office anywhere on the floor, you just need a mat. So, let’s look at some floor exercises for glutes that train your glute muscles.
Below are some easy floor exercises for glutes that you can perform or do at home at any time. All the exercises are different from each one and focus on the specific muscle of your glute.
The Glute Bridge is a hip and knee extension exercise that trains the gluteus maximus muscle of the glutes. Not only that glute bridge also trains and strengthens your core because the movement in the bridge involves the engagement of the abdomen muscles of your body. This is the most effective floor exercise for glutes that you can do on matt.
How to perform
Note while forming the glute bridge exercise you can keep your head down or up to see the movement. The best option is to keep the head down because keeping the head up while performing exercise will reduce the oxygen intake.
This is the advanced version of the glute bridge. After getting comfortable with the glute bridge you can do one leg glute bridge which is more effective and challenging at the same time.
How to perform
This exercise is similar to a one-leg glute bridge but easy to perform. This exercise also focuses on the gluteus maximus muscle of the glutes while putting more tension on the muscle.
How to perform
Note: while doing any glute bridge movement, make sure there is no arc in your back when you push the glutes up or create a straight line because the arc in your back puts most of the pressure on your back instead of your glutes.
Donkey is the best floor exercise for glutes that targets multiple muscles of your glutes at the same time i.e gluteus maximus, gluteus medius. While the exercise is more reliant on flexibility but can target the glutes in many ways. Donkey kicks is a common name for the scientific name of quadruped bent-knee hip extension.
how to perform
This is the advanced version of the donkey kick where the addition of circle and hip extension makes the movement or exercise more difficult.
How to perform
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Another floor exercise that is way easy to perform t6hen other exercises. This exercise is a little bit explosive than other exercises.
How to perform
side-lying abduction is another floor exercise that trains glutes, and tensor fasciae latae. This exercise is also helpful in stabilizing your knee and hips. This is one of the easiest floor exercises for glutes that can be done by any age group.
how to perform
The floor is a good way to activate your glutes muscles which is responsible for the growth of glutes, but there are few other factors that determine the growth of glutes, no. is diet. Diet is the most important factor in muscle growth, and because glutes are one the powerful muscle in the human body it requires a lot of fuel to grow it. If your diet is healthy and in a caloric surplus, then your glutes will grow, but the fastest way to grow glutes is always lifting heavy weights on your shoulders and doing deep squats, but this is not true for all. Not all human body is the same, which means some bodies react better to lightweight exercise than heavyweights. besides that the main benefit of doing floor exercises for glutes is, it increases the strength, endurance, and agility of your glutes. If you struggle in lifting weights off the floor these floor exercises will help you in building the strength in your glutes which gives you the two powerful beasts to lift the heavyweight.
There are three muscles in the glutes i.e gluteus maximus, gluteus medius, and gluteus minimus. The combination of these muscles makes up the buttocks. So, to attain the maximum result it is best to train all three muscles in your workout. And floor exercises do target these three muscles. but always keep in mind that your workout includes a minimum of two exercises for your workout so that you can target all of your three muscles because each exercise is more dominant on a particular part or muscle of the glute than the other.
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