Are you looking to tighten up that rear end? To really hit those glutes you must target those connective tissues buried deep in the muscle. Always make sure when preforming these exercises to be warmed up and loose. Work your active stretches during warm ups and work your static stretches for the hip just after your workout to help increase your glute flexibility and help avoid injuries to get the best results!
Best glute exercises:
Hip Thrusts - a fundamental exercise to start with and begin activating the muscle. Warm the muscle up by getting the blood flow going by doing these.
Squat - the squat is a great traditional exercise to hit the glutes. Work your range, the lower you can get the more glute you will hit. By adding in high intensity squats such as squat jumps you will blast the flab right off!
Deadlift - this is another fundamental exercise that hits the area right under the glute connecting into the hamstring. Be careful on the initial weight you use, make sure you are loose and ready to hinge forward.
Lunge - There are many different styles of lunges that are effective. Standing lunge while adding weight depending on your strength, curtsey lunge, walking lunge, reverse lunge. To get a really good burn for those glutes use a slide disc, shown to the left.
Kneeling Kickback - you want to be on your hands and knees for this one begin to drive your heel to the ceiling as though you are trying to lift the ceiling away from you. This will target the glute and hamstring area quickly lifting those glutes.
These exercises will get you started on your way to tighter buns! Add in burst of high intense cardio to make your workout effective and burn those calories. If your knees are good adding in sprints would be the most effective along with a stair master to give your glutes an awesome workout.
There are many ways to hit the glute. Start with these exercise and look out for future posts to get more great glutes and leg exercises to keep your workouts varied and challenging.