There are several challenging muscles in the body to tone, but the glutes is one of the most challenging areas. And while squats and lunges are a staple of butt exercises, they are by no means the only exercise that you can do to increase strength in the glutes. It takes a combination of movements to work out the whole area, including the upper thigh.
At Leaps and Rebounds, we love fitness and being able to help our clients get a workout that is fun and unique, while also targeting a variety of muscle groups. Our rebounder trampoline can be used just about anywhere and is a great alternative to going to the gym.
Here are some of our favorite glute exercises at Leaps and Rebounds.
Laying on your back, slide your heels up close to your thighs. Extend one leg out and place your hands palm down on the ground. Your hands can help you stabilize, but avoid using them to push your body up during the exercise. With one leg extended, slowly lift your hips up into the air until your body creates a straight line from your shoulders to your extended foot. Repeat this movement without letting your butt touch the ground. Then, switch legs and repeat.
Plank Leg Lifts
This is a great exercise because it not only targets the glutes, but it engages your core and arms as well. Start in a basic plank position with your arms shoulder-width distance apart and keep your body in a straight line. Bend one leg at a 90-degree angle and then lift your foot up toward the ceiling. Be sure to engage your glute muscle as you push your foot up. Lower to the ground to give yourself a rest, and then switch to the other leg.
Start on all fours with your hands shoulder-width distance apart. Slowly extend one leg away from your body, but keep it bent at a 90-degree angle. Return the leg, but don’t let it touch the ground, and repeat. Repeat with the other leg as well. An alternative fire hydrant exercise is to add a rotation. Instead of simply extending your leg, start by bringing your knee up toward your elbow, then extending it out, and pushing it behind you before bringing it back to the starting position. Engage your glutes!
Single-Leg Dead Lift
This exercise is done in one fluid movement. Start in a standing position, raise one leg in the air until it’s about hip height. Then, slowly start lowering your leg, straightening, and extending it behind you. As you’re sending your leg back, bend forward at the hips to touch the ground with your fingertips. Then, start standing straight up again and bring your leg back up to hip height in front of you. This exercise will work out your whole leg, but be sure to engage your glutes through the whole movement and you’ll give your butt a great workout too.
Knee Lifts on the Leaps & Rebounds
When you’re comfortable jumping on your rebounder trampoline, this exercise is a great way to work out your butt. Knee lifts are a little like running in place, but you’re jumping at the same time. Try to lift your knees as high as you can while still remaining on the mat. Keep your upper body as straight as possible by engaging your core and tighten your glutes each time you lift each leg.
The Leaps & Rebounds is a great way to get in a fun and unique workout. And whichever muscle group you’re trying to target, there are a range of exercises that you can perform. These exercises target your glutes and many of them can even be done on the rebounder trampoline.
Leaps & Rebounds offers one of the best rebounder trampolines available. Learn more about our fitness trampoline, and shop with us today!