5 Exercises For Firm Glutes

If you want to have firm glutes, you must be consistent in performing exercises and above all have a lot of patience. The results can sometimes take a long time.

For beautiful, round and firm glutes, it is best to perform a selection of exercises that focus on these muscles. There are many ways to give your glutes the look you want, but physical exercise is definitely the best and most effective way.

The problem is that most people are quite impatient and expect results after a few days. If they don’t see any results after a few days, they give up and try to achieve their goal in another way. Remember that patience and persistence are the key factors in achieving anything.

You don’t necessarily have to go to the gym to train the glutes . There are many exercises that you can perform at home. So you can get the perfect glutes without having to spend a lot of money on this. Ready to try the exercises?

1. Squats

Squats are essential for firm glutes and thighs. They train your buttocks, strengthen the muscles and prevent slackness.

How do you perform the exercise?

• Place your feet shoulder-width apart and bend your knees.
• Bring your glutes down as if you were going to sit down. Make sure your knees don’t extend beyond your toes.

• Hold this pose for a few seconds and then return to the starting position.
• You can make this exercise harder by using dumbbells.
• Do  four sets of fifteen reps.

2. Lifting glutes by kneeling

This simple exercise focuses on toning your glutes, improving your balance and improving your physical strength.

How do you perform the exercise?

• Sit on a mat, get on your hands and knees and face the floor.
• Extend your left leg back and lift your foot so that you are supported on your knee.
• Hold this position for  10 seconds and repeat with the other leg.

• Repeat the exercise five times on each side.

3. Leg Lift Plank

Plank exercises affect almost all the muscles in your body at the same time. They are ideal for training your lower back muscles, increasing your metabolism, developing flatter abs and toning your glutes.

If you also lift one leg while performing the plank exercise, your glutes are trained extra.

How do you perform the exercise?

• Sit on a yoga mat with your face to the mat. Only your hands and toes should touch the mat.

• Keep your back straight and your abs tightened.
• Lift one leg and hold it up for 10 seconds.
• Return to the starting position and repeat the movement with the other leg.
• Repeat the exercise  five times on each leg.

4. Firm glutes with lunges

This  exercise not only strengthens your glutes, but also strengthens your thighs and calf muscles.

How do you perform the exercise?

• Stand up straight with your feet shoulder-width apart. Take a big step forward with one leg.
• Make sure the bent knee forms a 90-degree angle with your thigh, parallel to the floor.
• The other leg is now behind you and the knee is almost touching the floor.
• Hold this position for 4 seconds and then return to the starting position.

• Repeat the exercise ten times on each leg for three sets.
• You can make this exercise more difficult by using dumbbells.

5. Hip Extension

This is one of the best exercises for toned glutes and firmer muscles.

In the beginning, the exercise is very tough, but the more you practice, the more reps you will be able to perform.

How do you perform the exercise?

• Lie face down on a bench, with your hips on the edge and your legs down loosely.
• Lift both legs at the same time, tensing the muscles in the thighs and buttocks.

• Hold this position for a few seconds and slowly lower your legs back without touching the floor.
• Repeat the exercise ten to fifteen times.

As you can see, it is not difficult to start training for firm glutes. Do the exercises every day, be patient and you will see results after some time!