According to fitness trainers, gluteal muscles can even develop faster than other muscles, if exercised properly. That’s why they are so specific and must be followed to the letter.

According to a study published by the National Institute of Health, USA, the gluteal muscles are divided into: gluteus maximus (top), gluteus medius and gluteus minimus (where the curve of the gluteus ends).

Some exercises work all the muscles; but others are very specific to each need. This is why it is very important to do a complete workout, otherwise you will not see the results you expect.

If you want to lift your butt and forget about cellulite and flaccidity, in this article we show you five movements that lift your buttocks and make them bigger even after 40 years:

1- Donkey kick

Get on all fours and open your hands until they are as wide as your shoulders, the knees should be straight just below your hips. Keep the knee of the leg up, bent at 90 degrees and raise the leg until it is level with the hip. Lower the knee almost to the ground but before touching, repeat the previous movement and raise it up.

Perform 20 reps with each, 3 sets. Once you have completed the reps with one leg, repeat the same with the other leg.

2- Punch Squat

Selon les entraîneurs de fitness, les muscles fessiers peuvent même se développer plus rapidement que les autres muscles, s’ils sont exercés comme il se doit. C’est pourquoi ils sont si spécifiques et doivent être suivis à la lettre. Selon une étude publiée par le National Institute of Health, États-Unis, les muscles fessiers sont divisés en : […]

A bodyweight squat combined with boxing will have you dancing and weaving for low-impact greatness.

-Start standing with your feet slightly wider than shoulder width apart and your arms at your sides.

-Move into a squat position, making sure your chest is up, your butt is back and your knees are out.

-Return to the starting position and when your legs are straight, throw a cross body punch with each arm.

Repeat this exercise 20 times for 3 sets.

3- Bulgarian squat

Using a chair or a bench. The Bulgarian squat is exceptional not only for the glutes but it can also be a good ally when it comes to working the quadriceps and hamstrings. It is a demanding exercise, but with 100% satisfying results.

Now, for this routine, you need to rest one foot on the floor and the other on a bench or chair about 50 centimeters high, this can vary depending on your comfort, the idea is that the knee is bent at an angle greater than 90 ° , to begin the exercise you need to make sure you have a straight trunk.

Perform 20 reps with each leg for 3 sets.

4- Lateral hip

  • Stand in a quad position with your hands and knees extended towards the ground.

Pull up while lifting one leg to form a 90 degree angle with the other leg. Keep your knee bent.

  • Slowly lower your leg. You must keep your knee from touching the ground before you lift it. Repeat on the other side.

-Do this exercise 15 times for 3 sets.

5- Gluteal bridges

Glute bridges are the perfect exercise to shape the buttocks because they target the three muscles that make up the buttocks: gluteus maximus, gluteus medius and gluteus minimus. They also help stretch the hamstrings and relieve tension. The key to this exercise is to achieve full extension while keeping your shoulders on the ground.

-Lie on your back with your knees bent and your feet flat on the floor a few inches from your buttocks.

-With your arms at your sides or raised in front of you (palms together), press into a bridge, lifting your hips up and off the floor. Keep your shoulders firm, your hips square and your body in a straight line from neck to knees.

-Hold the bridge for two breaths before bringing your hips back to the floor. Do 3 sets of 10 reps.