7 Simple Exercises to Tone Your Glutes at Home
1. Classic squats
Position: standing, legs slightly apart
Movement: Lower yourself as if you were going to sit down, keeping your back straight.
Reps: 3 sets of 15
👉 Activates glutes, quads and abs
2. Forward lunges
Position: standing, legs together
Movement: Bring one leg forward and bend both knees to 90°
Reps: 3 sets of 10 per leg
👉 Great for sculpting glutes and legs
3. Bridge (glute bridge)
Position: Lying on the floor with knees bent and feet on the floor
Movement: lift your pelvis by squeezing your glutes, then slowly lower yourself
Reps: 3 sets of 20
👉 Perfect for activating the deep glutes
4. Rear swings
Position: on all fours
Movement: lift one bent leg up while keeping the foot flexed
Reps: 3 sets of 15 per side
👉 Focused on the gluteus maximus
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