Those who have sedentary lifestyle usually face problems that can be easily prevented just with having more physical activity. For example, the gluteal muscles can become atrophied and sore when sitting all day.

These are the muscles that are very important as they play important role in maximizing the strength of your legs, stabilizing the pelvis and supporting the spine.

Basically, just by strengthening your glutes you improve your posture, which is beneficial for running, high intensity sports and much more.

Building up your glutes also helps prevent injuries down the road. All it takes is 15 minutes a few times a week to get your butt firm and strong!  Has anyone ever told you that exercises for butt could be a great thing?

Weighted Bridge

For this exercise you should lay on your back. Then bend the knees with the feet flat on the ground. After that you have to place the feet along to your knees. Then you have to put a light dumb-bell on the hips and then to start to raise them off the ground and tight the gluteal muscles, abs and thighs. Perform this exercise without the dumbbell if you are a beginner.
Then get back to the previous position but do not touch the ground. Repeat this exercise fifteen times, 3 series in a row.


The lunge is a total lower body workout that can powerfully tone your legs and backside while also improving the flexibility of the hips.

Start with a straight upper body, legs at hips width apart, shoulders back and chin up. Step forward with one leg, lowering the hips until both knees are bent at a 90 degree angle. Make sure the front knee is right above the ankle and the other knee is slightly above the ground. Push back to the starting position and repeat with the other leg. Perform 3 sets with 10-20 repetitions each.

Squat pulse

Stand with your legs width apart and face your toes outward. Put the arms straight out in front of your body and squat down. Keep the abs and the gluteal muscles tight and align the knees with the toes.

The back should be in a straight position. Hold the position while raising and lowering the buttocks, slightly. Repeat fifteen times in 3 series and for more effective stretch, use dumbbells.

Donkey Kicks

Start on the ground on your hands and knees at shoulder’s and hip’s width. Keep your abs and glutes tight and raise your right heel towards to the ceiling so that your foot is directly above your butt. Make sure to keep your thigh no higher than your torso to avoid injuring your spine.

Hold the position and slowly return your knee towards the ground without touching it. Repeat 15 times on each leg and perform 3 sets. You can also boost your workout by strapping on ankle weights.

Fire Hydrant

Position yourself on your hands and knees on the ground. This will be your starting position. Keeping the knee in a bent position, abduct the femur, moving your knee away from the midline of the body.

Pause at the top of the motion, and then slowly return to the starting position. Perform this slowly for a number of repetitions, and repeat on the other side.