Has your lack of physical activity made you feel a little weak in your glutes? No wonder – the muscles that suffer the most from a sedentary lifestyle are the glutes, which are the largest and strongest muscle group in your body.

This muscle group is made up of three major muscles: gluteus maximus, medius, and gluteus minimus, and they work in concert to extend, abduct, and rotate your hips. Just think how involved they are in all the complex movements you perform, from moving the body in every possible direction to climbing and running.

This makes them incredibly important when it comes to physical health, stability, and athletic potential. But when you spend too much time sitting, your glutes can lose their power and effectiveness to support the spine and stabilize your pelvis, leading to an unstable pelvis, decreased leg strength, and poor posture.

Also, having untrained and atrophied glutes will make your life difficult during intense physical activity and increase your risk of injury and back and knee pain.

Then comes the question of aesthetics, of course – who would boast of having flat, saggy buttocks that look squished in their favorite jeans? Still, shaping an attention-grabbing butt isn’t as difficult as you might think. You can sculpt beautiful glutes by performing these exercises several times a week!

  1. Hip lift

A vastly underrated exercise that isolates the glutes, strengthens the hip flexors, and increases core stability.

Lie on your back, bend your knees, and position your feet slightly wider than hip-width apart and firmly planted on the floor. Place a light dumbbell on each of the hips and lift it by contracting the legs, thighs and abs, and pushing your hips explosively upwards. As you go up, contract your buttocks as hard as you can. In the final position, the body should form a straight line between the knees and the shoulders. Perform 3 sets of 15 reps each.

  1. lunges


Lunges are a total lower body workout that can tone your legs and glutes while improving hip flexibility.

Start with your upper body straight, legs at hip height, shoulders back, and head held high. Step forward with one leg, lowering the hips until both knees are bent at a 90 degree angle. Make sure the front knee is just above the ankle and the other knee is slightly above the ground. Return to starting position and repeat with the other leg. Perform 3 sets of 10 to 20 reps each.

  1. Pulse squats


It is basically an improved variation of the regular squat, and doing this exercise will provide good results even faster.

Stand with your feet hip-width apart and your arms extended in front of you. Lower your body into a squat, keeping your back straight. Hold the bottom position and pulse a few inches up and down raising and lowering the buttocks. Do 15 pulses, then stand up. Perform 3 sets of 15 reps each.

  1. Donkey kicks

This exercise works the lower back, core, legs and glutes.

To perform it, get on all fours on the floor, knees tucked under your hips and hands shoulder-width apart. Keeping the knees at a 90 degree angle, lift one leg up until the thigh and knee are in line with the rest of your body and the foot is high and parallel to the floor. Hold the position for a few moments, keep the glutes contracted, then slowly return to the starting position and repeat the movement with the other leg. Perform 3 sets of 15 reps each.

  1. Fire hydrant


Great exercise for strengthening both glutes and hamstrings.

Start in the same position as the donkey kicks, on all fours with your knees hip-width apart and bent at a 90-degree angle. Keeping your back straight, raise one thigh and bring it closer to your chest, then open it outward, keeping your shin parallel to the floor. Hold for a few moments, then slowly return to starting position and repeat with the other leg. Perform 3 sets of 15 reps each.