The lower portion of our body is usually the most stressed portion because of the entire body weight that it has to support. There are many exercises which would help you strengthen your buttocks and legs. However, to be able to perform strenuous work for long hours or to have that perfectly rounded and shaped bottom, exercises for glutes are a must.
Here are some of the exercises that you can perform to tone and strengthen your glutes:
•The first and foremost exercise is to stand with both your feet close together. Place your weights on the floor, right in front of your feet. Now, come into a squatting position, with your chest resting against your thighs.


Tighten the muscles in your lower back and hold the weight in your hands. Do not move your head around much. Straighten your knees gently till you feel a stretch in your legs. Hold this pose for several seconds before standing right back up. Now while keeping your back straight, reverse your movements, lower the weights to the floor, and straighten your knees. Hold this pose for a few seconds, bend your knees, and come back into the original position.
•This second exercises uses a Swiss ball and is therefore known as the Swiss ball knee extension. In this exercise, you have to lie on your back, with the Swiss ball grasped between the ankles. Bend your knees to get a firmer grasp on the ball. Now, tighten your abdominal muscles and lift the ball, straightening your knees. Lower your chest towards the floor and then repeat.
•In this next exercise, hold both the weights by your sides, keeping your arms close to your torso. Keep your palm inwards. Now step forward, bending your knees at 90 degree angles. Your position should be such that your rear knee is touching the floor. Now push yourself back up and stand again. Repeat this movement several times.
•Another important exercise for glutes is the barbell exercise. To perform this, lie down on your back with both your knees bent. Place the exercise bar right across your hips. Now moving the muscles lift up your buttocks to move the bar. Flex the muscles and then lower the buttocks. Repeat this as many times as necessary.
•A hack squat is another effective exercise for your glutes. To perform this, place both your feet at least two to four inches apart from each other. Hold both the weights at your sides, with arms close to the torso, squat down to a position where your thighs are parallel to the floor and move your buttocks backwards, like you would when you are sitting on a chair. Return to your normal standing position and repeat.