Muscle your glutes has several interests:
⁃ Aesthetics: for those who prefer less flat but more shapely buttocks, obviously,
⁃ Weight loss: the glutes are a large muscle group, so you spend a lot of energy when you work them. The more they are developed, the more energy you spend even without doing anything, and therefore you will lose fat more easily,
⁃ Health: strong buttocks mean less pain, especially in the back and knees. If you are sedentary you have every interest in strengthening your glutes,
Exercises :
⁃ The squat: this flexion extension movement also works the thighs. The feet a little wider than the pelvis, slightly open towards the outside. When squatting, your knees should go in the direction of the feet and can go past the toes (contrary to what may be said). Go down as low as possible, be careful however to keep your feet on the ground, do not lift your heels. Too easy ? Add load to your shoulders or chest.
⁃ Hip thrust: sit on the floor, legs bent, feet flat. Place your back against a support at the level of your shoulder blades. Push through your heels to raise your pelvis horizontally. Look at 45. Do this movement without resting your buttocks on the ground. Too easy ? Adds weight to the pelvis.
⁃ Hip abduction: Lie on your side with your forearm on the floor, perpendicular to your body. Legs outstretched. Lift your hips off the floor and lift your top leg as far away from the other leg as possible. Then bring the leg against the other and rest the hips on the ground. Too easy ? Add a rubber band at your legs.
And now, here is the video that will allow you to help you achieve them in an optimal way.
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