THE BEST 5 EXERCISES TO TONE UP YOUR GLUTES

Your backside contains the glutes and the hamstrings ... focusing only on sculpting the glutes will give you a weird shape from a side angle, so you need to work on the hamstrings with the
same intensity as you do for the glutes.

1. SQUATS

via greatist.com

With no doubts, squats are internationally known with their benefits, it will target your overall body strength, and mostly your glutes will do a lot of work too.

2. ROMANIAN DEADLIFTS

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Unlike a traditional deadlift, your hips/butt don’t move vertically — keep them stationary and emphasize the stretch behind your knees during the downward part of the motion. The Hamstrings will be mostly engaged.

3. LUNGES 

via womensrunninguk.co.uk

Powerfully press through your heel and glutes, and explosively ascend back up to starting position. Repeat a full set with your right side and then switch to the left.You can use a barbell, dumbbells, or just your body weight.

4. WIDE STANCE SQUATS

via www.cosmopolitan.com

DO NOT arch your back — keep it strong and straight throughout the entire squat. Hold for .5 seconds at the bottom and powerfully ascend back to start. You can use a barbell, dumbbell, or a kettle-bell.

5. HIP-LIFT PROGRESSION

Lie on your back with your arms at your sides with your knees bent and your feet on the floor. Lift your hips toward the ceiling. Hold for 1 count, and then lower back dow. 

Repeat the lifts for 60 seconds, squeezing your glutes and hamstrings at the top of the range of motion. Be careful not to over arch your spine. To make this exercise more difficult, extend one leg at the top of the lift. 

Keep your thighs parallel and hold the lifted position for about 5 seconds. Keeping your hips up, place your foot back on the floor and then lower your hips.