Steel Glutes

If you want your glutes to grow and look round, strong and lifted, here are 4 exercises for you.

Keep in mind that the weight for these exercises will depend on your abilities. If you're a beginner, start little by little and increase the weight as you perfect your technique.

1. Glute bridge

Lie on your back with your arms extended alongside your body and your legs bent, knees pointing up. A weight plate (optional) goes on your abdomen; how heavy it is will vary with the person's fitness level. The exercise consists of lifting your glutes until your thighs are in a straight line with your torso.

Do 4 sets of 15 reps.

2. Cable kickback

Cable glute kickback

Standing, attach the strap to your ankle and set the appropriate weight. Keep your head, shoulders and spine aligned. Extend one leg and raise it behind you and, on the way back, don't bring it much past your standing leg.

Do 4 sets of 15 reps.

3. Squat

Standing with your feet hip-width apart, the exercise consists of bending your legs while keeping your torso straight, as if sitting down and standing back up. It works the hamstrings, quadriceps and glutes in a simple way.

4 sets of 15 reps

4. Lunges

Stand with your feet together, take a long step forward with one leg and bend the knee. The other leg should stay extended, with the foot planted firmly on the floor. Return to the starting position and switch legs.

4 sets of 15 reps

It's always important to maintain your technique exactly as we've described it. The weight will come once you've mastered it. Never sacrifice technique for weight; that's a serious mistake. Plus, strength training helps you hold on to your muscle mass over the years.