dumbbell sumo squat

The best dumbbell sumo squat exercise moves to shape your butt

Booty-blasting routines have become a tiresome fitness trope on social media. You know what we're talking about: the low- or no-weight, limited-motion clips that fill some exercisers' entire timelines. A lot of attention is paid to training the rear to pop in a pair of tights or leggings, but not always given a lot of information about which muscles need so much attention, or why. For better fitness practice, you should know that the target muscles of these types of exercises are the glutes—and there's more to training the glutes than looking good in a cheeky mirror selfie.

Building a set of strong, healthy glutes should be a goal for all types of exercisers, whether you're training to meet aesthetic standards or have big PR goals. Let's expand on that strong, healthy glutes are suitable for everyone from desk jockeys to grandparents. Big muscles do more than fill out your favorite pair of jeans, so it pays to give them individual attention in your training plan. The glutes serve as the engine for the explosive, athletic movements required to excel in sports. Muscles are also essential for proper posture and movement. You'll have trouble doing anything with your body without a working set of glutes.

Let's circle back to those unfortunate workout clips from the top of this article. If you've dismissed targeted glute training as just an attempt to follow up on the thirst trap image, you're missing the point (and should log off). Glute exercises are also for boys. Here's what you need to know about this incredibly important muscle group—and the best movements you can incorporate into your training to make them bigger and stronger.

What you need to know about your glutes.

So how can you train your butt effectively, without wasting your time with the thousands of back-focused routines that populate social media? A good way to answer this question is to understand more about the largest muscle group in your body. Consider the glutes the anchor of your body. These large and powerful muscles that make up most of your backside are relevant in almost everyday activity.

When most lifters think of the glutes, they usually only think of the gluteus maximus, the large glute muscle that plays an important role in hip extension. There's no denying that the gluteus maximus is incredibly important to think about and train, but there are also the gluteus medius and minimus, which deserve our attention.

The anterior muscle fibers of the gluteus medius internally rotate the thigh and the posterior fibers play a role in leg abduction (moving your leg away from the midline of your body). The gluteus minimus works in coordination with the medius and plays an important role in supporting pelvic stability in the gait cycle.

When we consider the dynamic nature of the glutes and how important they are to performance and everyday life, it's easy to see why it's essential to train them holistically. It is also essential to know that the glutes are part of the core of the body. Men's Health Fitness Director Ebenezer Samuel, C.S.C.S. Notes that the core consists of the abs, obliques, lower back muscles, and glutes. "They all work as one and, if you want a solid core, they should work as one."

The glute exercises below vary greatly—and that's no accident. To deal with the dynamic nature and different needs you need to add some variety to your glute workout, there are glute Maximus, medius, and glute minis.

Why You Shouldn't Skip Glute Training

Neglecting your glutes also has a real downside. You'll want to keep the muscles moving - otherwise, you could develop a problem that could 'kill' your butt.

Gluteal amnesia, otherwise known as "dead butt syndrome," may sound like a joke, but it's a real problem for people who spend a lot of time sitting without using their muscles because they don't use them. are to do. The firing, or contraction, of the power, becomes problematic, and it can lead to problems with your posture, changes in your gait, and pain (and even injury) in the lower back and knees. As the rest of your body compensates.

So yes, it's past time to give your glutes some extra TLC. Your pants will fit better, you'll have a spring in your step, and you might get a little extra attention when you hit town. Add the following moves to your workout routine for a better-looking, better-performing butt. Want a more dedicated plan? Try this 30-day butt workout challenge to start a new glute training habit.

Halle Bieber's workout routine will tone your lower body.

Fitness

She definitely doesn't miss a leg day.

It's no secret that Halle Bieber is busy serving up a lot of inspo. Not only is she a fantastic home chef, sharing recipes like Chocolate Protein Pancakes from her Insta-worthy home, but Bieber is also a wellness queen with her Rhode skincare line and related TikToks, featuring How to decompress with alcohol at home Your favorite TV show. If you're looking to get back into fitness or switch things up in the new year, Halle Bieber's workout routine is something you'll want to try for yourself the next time you hit the gym.

Even if you're working out at home, you can follow Bieber's guidance on what exercises to do. In 2020, the model shared her "quarantine workout routine" to stay active at home, which included a variety of exercises like pilates and cardio. Bieber called Pilates his "favorite workout," adding, "I used to be a dancer, so I love Pilates because it really lengthens and strengthens my muscles." For cardio, the model chooses boxing, saying, "I find that memorizing combinations and learning how to move my body in boxing has been good for mental health."

While trying a Pilates routine at home or memorizing a few boxing combos is a great way to work up a sweat, one of Bieber's trainers shared his weight-based workout on Instagram — and copies of them at home or Very easy at home. Gym. If you want to tone your lower body, add some of these exercises to your workout schedule.

To start, Bieber starts her workout routine with a sled push. The sled push may be a scary exercise move you've only seen in soccer movies, but it's a great workout for your legs and glutes. While this may be more suitable for a gym workout, there are sled push alternatives you can try at home such as placing weights on a box and pushing them on the floor.

Underhand grip pull-ups

Next, Bieber can be seen doing some pull-ups at the gym. Although this exercise doesn't focus on your lower body, it's great for your back, shoulders, and arms. Just as you don't want to skip leg day, you also want to include some exercises for your arms to round out your full-body workout routine.

For this set, Bieber chooses to do underhand grips, also known as chin-ups. According to Byrdy, chin-ups are a little easier to do than traditional pull-ups, so they're perfect for beginners. Chin-ups are also ideal if you're working on your posture, and if you're someone who finds yourself slouching in your seat, you'll want to add chin-ups to your go-to workout.

Amazon has some affordable pull-up bars for your door. Just make sure you install it correctly so you don't have a pull bar doorway failure.

One of the easiest leg exercises you can do in front of the TV is squats with weights, and Bieber chooses to do sumo squats in her routine. Her toes are out for this and she makes sure to keep her back straight and up. Her feet are also wider than her hips in her figure, and Healthline says you should keep your legs about three to four feet apart.

Although this is a weighted squat, you don't need your dumbbells for this one. Some water bottles or canned goods will also work.

This exercise is exactly what it sounds like. You form an inverted V with your body starting from a plank position. While Bieber does it at the gym with some equipment, you can do the opposite on your yoga mat at home. Simply start in a plank position with your elbows on the floor. Hold this for a second before changing into an inverted V and back.

To do this, lift your hips up into the air and pull your chest back and toward your legs. You'll really feel the burn in your arms, but be sure to engage your core to target your abs.

Another version of the weighted squat that Bieber does is with a barbell. She lifts one end up as she rises into her squat. You can do this at home with a barbell or by lifting one side of your couch.

Bieber's form for this weighted squat is similar to his sumo squat. His toes are splayed and his legs are more than hip-width apart. Make sure to engage your legs and glutes so your back doesn't hurt as you lift.

With your mat, you can do these climbers too. From a standard plank position, bring your legs up one at a time so that your knees almost touch your elbows. One of Bieber's variations is to bring the opposite knee up to his elbow to engage his obliques, similar to cross-body climbers.

This exercise will also work your entire body but focuses heavily on your core and abs. Changing the position of your legs can target different muscles and areas of your body. For example, spider mountain climbers — where you kick your legs out as you come in — work your lower abs and obliques more. By following this variation of the climber, you'll be all set if Marvel calls you to be the next Spider-Man for the MCU.

These six simple exercises may not sound like much, but they target many of the muscles in your body so you're really getting a full-body routine. Over time, you'll notice they've helped tone your legs and give you more energy. You can even treat yourself to a strawberry glaze smoothie afterward. Now that's a win.