Firm buttocks: 5 ultra-effective exercises to tone your glutes

Do you have 15 minutes in front of you? If you want to firm up your buttocks, get started with this tailor-made sports session by sports coach Julie Pujols Benoit!

Have you adopted a complete sports routine but now want to focus on your glutes? You can integrate into your sports program sessions specially dedicated to this part of the body! And if you don't have a lot of time, don't panic: "The glutes are the biggest muscle group in the body, so they burn quickly, but the good news is that they are sculpted quickly too", explains Julie Pujols Benoit, sports coach.

She therefore proposes a session lasting 15 minutes watch in hand to firm up her buttocks effectively. The recommended frequency? Perform this sequence twice a week at least and three times ideally.

This special butt routine also has another advantage: it does not require any equipment. The most motivated can, however, use a rubber band as a resistance band to increase the level of difficulty and therefore work even harder. Just place it above the knees to feel the effects!

Squats, pelvic lifts... The best exercises to firm up the buttocks

Exercise 1: squats

We know that it is important to warm up before embarking on a sports session. This first exercise, which consists of performing squats, is two in one: it allows you to warm up while starting to work your glutes. It is a polyarticular exercise, which therefore calls on several joints. Without this, "we cannot work the glutes well", assures Julie Pujols Benoit.

Stand upright and spread your legs hip-width apart, or a little more, before opening your feet at 10:10 a.m. Smash your heels into the floor and grow taller. Slightly contract your perineum and suck in your navel, while keeping your back straight. Now inhale and descend as low as possible, pushing your buttocks back and never lifting your heels. Exhale then come back up by slightly contracting the buttocks. Repeat this exercise 20 times, then end up doing 10 small squats, without going down or going up entirely.

Exercise 2: jump squats

If you're into squats, you may also be familiar with jump squats. The goal? “Working in plyometrics”, in other words chaining a bending then a jump, explains Julie Pujols Benoit. Do not panic: if you cannot perform a jump, for medical reasons for example, you can completely skip this step.

To do jump squats, you are always standing with your legs hip-width apart. Tuck in your stomach, engage your perineum and come down by bending your knees. Inhale, then come back up by performing a jump, before exhaling. Repeat this exercise 12 times.

Exercise 3: basin readings

This exercise consists of performing pelvic lifts, in order to work the gluteus maximus but also the lumbar, lower back and back of the thighs. Lie on your back, lower your shoulders, lengthen your neck and bend your legs. While engaging your perineum and sucking in your navel, try extending one leg skyward. "If it is not completely tense, it does not matter at all", notes Julie Pujols Benoit. Press the heel which is on the ground, exhale and raise the pelvis while contracting the glutes. Inhale, then come back down without touching the floor. Perform 20 repetitions, followed by 10 short upward pelvic lifts. Do the same with the other leg.

There is an alternative if this movement is too difficult for you: it consists of placing the ankle of the leg stretched towards the sky against the knee of the leg on the ground before performing your pelvic lifts.

Exercise 4: focus on the gluteus medius

This exercise aims to work the gluteus medius, in other words the side of the buttocks. To do this, lie on your side so that your spine remains straight. Bring your knees up to the level of the navel, so that you can see the balls of your feet. The hand of the opposite arm remains on the ground, in front of your torso. Contract the perineum and suck in the navel. While exhaling, raise the top leg keeping it bent, then lower it without touching the knee, while exhaling. Perform 20 repetitions, then perform 10 small leg lifts. Do the same with the other leg.

Exercise 5: tone the gluteus maximus

Want to firm up your gluteus maximus? Sit on all fours, resting on your elbows that you position in line with your shoulders. Your shoulders are low and your back straight. Extend one leg while keeping the foot flexed and sucking in the navel. Exhale while raising your leg, before inhaling descending. It should never touch the ground. Perform 20 normal repetitions, then 10 small, before doing the same with the other leg.

Strengthen your glutes: simple and effective stretches

Every good workout ends with stretching! To start, sit down, straighten your legs in front of you and then bring your right heel to your right buttock. Then lean back, resting on your elbows. The idea is to push the knee towards the ground, while exhaling. Perform this stretch for 10 seconds, then switch legs.

Next, lie down, while curling your lower back, then pull your knees towards your chest.

Place an ankle on the knee of the opposite leg then straighten the same leg, keeping the foot flexed. Then grab the back of the knee and pull towards you. Exhale and stay in this position for ten seconds, before switching legs.