Firm Your Gluteal Muscles - 6 Tips

Firm Your Gluteal Muscles - 6 Tips

Last update: 19 August, 2015

Your glute muscles can make or break it when it comes to your perfect body shape. Tightening your gluteal muscles is the most reliable way of making you look and feel better about your body. What woman does not want to show off her shapely behind in a figure-hugging pair of jeans? Here we tell you more about how you can get the figure you dream of. Getting those glutes toned up can even help to prevent back sprains and strains.

Whatever you think is the ideal glute shape – small, firm, round – you won’t get it without putting in some effort. Women store fat in their lower body, which means it’s generally the last place we lose extra weight. Your weight loss diet, however strict, will not get you the shape that you want. You are going to have to do some carefully designed exercises, and you’re in luck – here we give you all the details you need!

It is not a myth that many women yearn to have attractive and well-toned gluteals, but lack of time and too much work sitting down can make our gluteal muscles lose their firmness. 

Fortunately, their is a solution outside of surgery that will let you achieve it; it consists of having a healthy life and doing a wide variety of exercises. Do you want to learn some tricks to firm your gluteal muscles and keep them healthy and pretty? Read on if so.

Exercise designed to firm your gluteal muscles

Basic squat exercise


Squats on your heels are one of the most complete exercises out there for your lower body. Besides working your gluteals, they also help you work other structures around the area like the hamstrings, calves, and the muscles on the outside of the thighs. In order to do this exercise, you should stand up with your weight on the back of your heels. Lower your hips and bend your knees at a straight angle, being careful that they stay behind your toes. Keep your back straight.

Power jump for glutes

This is a strengthening exercise that will firm up your glutes in no time. Standing, with your chest forward and your feet shoulder width apart, rest your weight on your heels and then go down to the position listed above for the squats. From this position, propel yourself upwards, jump, and land in the same position. Repeat 10 times.

Jumping with a rope

Pinch your kid’s skipping rope and jump with it for one to two minute intervals approximately, resting every thirty seconds, and then jump for two to five minute intervals more. Despite being simple, rope jumping requires a lot of physical exercise and gives you great results.

Climb the stairs


Climbing stairs is a great exercise because you can do it as part of your daily routine. Gradually increase the number of stairs you climb – start to ignore the escalator and lift! We also recommend going up them while supporting yourself on your toes and trying not to bend your knees too much. The faster you go up the stairs, the firmer your gluteals will be. 

Step exercises for glutes

You obviously don’t need to go to a gym to firm your gluteal muscles. You can stand on the first step of a stairwell, and start to jump by supporting “the tip of your foot” on the edge of the step. The idea is to do it asymmetrically, i.e. first one foot and then the other. This exercise has the same function as climbing stairs.

In addition to exercise

Besides doing a series of exercises for your gluteals, you should also look at your diet. Cut down on fat and carbs and replace with high protein foods such as fish and vegetables. You are building muscle and muscle needs protein!

Foods for firm glutes

  • Low fat dairy products, like milk, cheese, and yogurt.
  • Eggs: in order to prevent high cholesterol, only eat the egg whites.
  • Lean meat, like skinless chicken and veal.
  • Fish, like tuna.
  • Legumeslike lentils, garbanzo beans, beans, and soy.
  • Carbohydrates, like whole wheat pasta, bread, and oat flour.
  • Dried fruits or some seeds, walnuts, peanuts, and almonds tend to be rich in healthy fats.

You should also drink plenty of water whilst you are exercising to keep you hydrated.