Top 10 Glute Exercises for Women

Working out doesn’t just help you look the way you want– it feels great, too! Today, we’re going to share some great glutes workout exercises. These glute exercises will help you work out the muscles that make up your buttocks. Here are some of the best glute exercises for women at home.

1. Side Step-Up With Kickback

For this glute exercise, you’ll need an aerobic step. Start out by standing to the left side of it!

  • Step sideways onto the step with your right leg. 
  • Squeeze your abs and glutes as you put your straight left leg behind you in a kickback motion. 
  • Hold for a second, then release and step off the step.
  • Do several reps before switching sides.

2. One-Sided Stiff Leg Dead Lift

One-Sided Stiff Leg Dead Lift glute exercises

This is one of the many butt exercises at home that uses a weight. Start with a small weight and size up as you get stronger!

  • Start with your feet close together and hold a dumbbell in your right hand. Extend your arm and keep your head up. 
  • Bend your right knee slightly and keep your left leg straight.
  • Bend at the hips and lift your left leg, using the dumbbell to counterbalance.
  • Squeeze your glutes as you pull your torso back to a standing position.
  • Do several reps before switching sides.

3. Single Leg Step-Ups

This glute workout requires a sturdy, immobile bench– it would be a great one to try while you’re out at a park!

  • Stand next to a bench with your back straight and your hands on your waist. 
  • Put your right leg leg at a 90-degree angle on the bench, while keeping the left leg straight and planted on the ground. 
  • Put your weight on your right heel and push off with your left foot at the same time. Bring your left foot up to the bench’s height.
  • Pause and then slowly return to the starting position. 
  • After a few reps, switch to the other side.

4. Glute Bridge

Glute bridge

This exercise is one of the best workouts for glutes because it’s so simple and effective. To make it more challenging, you can use a resistance band.

  • Lie on your back with your bent knees shoulder-width apart, your feet flat on the ground, and your arms flat with your hands open towards the ceiling. 
  • Slowly raise your hips and squeeze your glutes and abs.
  • Be careful not to arch your back as you lift as high as possible. Your torso should make a straight line from your shoulder to your knee.
  • When you’ve lifted up as much as you can, squeeze your glutes as tight as you can and hold for a few seconds. 
  • Slowly lower your hips without releasing your muscles.

5. Reverse Lunge

You can make this glute exercise more challenging by holding a weight, like a dumbbell, kettlebell, or medicine ball.

  • Start with your feet hip-width apart.
  • Shift your weight onto your left foot and step back with your right foot. 
  • With the ball of your right foot touching the ground, lower your right leg until your knee is at a 90-degree angle. Your left knee should also be out at a 90-degree angle.
  • Push into your heel and squeeze your glutes as you go back to the starting position.

6. Fire Hydrants

Fire hydrants glute exercises for women

Let’s try one of the most effective glute exercises for women: the fire hydrant! Here’s how to do it:

  • Start on your hands and knees. Your knees should be touching, and your hands should be shoulder-width apart.
  • Keep your back straight and head down.
  • Lift your right leg up and away from your body at a 45-degree angle until it’s aligned with your hips. 
  • Lower your leg and repeat on the other side.
  • To make this exercise more challenging, use ankle weights.

7. Side-Lying Hip Abduction

Also known as leg lifts, this exercise can be done wherever you have space to lie down. Try adding ankle weights to make it more challenging!

  • Lie on your right side with your legs stacked on top of each other. 
  • Squeeze your glutes and lift your left leg.
  • Hold for 2 seconds and slowly lower your leg to the starting position.
  • Repeat for several reps before switching sides.

8. Bulgarian Split Squats

Bulgarian Split Squats

Ready for tougher workouts for butt development? This next exercise uses a dumbbell or kettlebell and is a great step up that’s still simple and easy to do!

  • Hold a weight at chest level. 
  • Stand a couple of feet in front of a bench or chair, facing away from it.
  • Bring your right foot forward.
  • Put your left foot on the bench or chair behind you.
  • Keep your torso upright and bend your front leg to lower into a squat. 
  • Hold for one second, then use your right leg to bring yourself back into the starting position.
  • Do several reps before switching sides.

9. Wall Squat With Stability Ball

You will need a stability ball and some open wall space for this glute workout!

  • Stand facing away from a wall while holding a stability ball at the small of your back. Keep your feet slightly wider than shoulder-width apart with toes pointed out. 
  • Keep your feet flat on the floor and squat so the ball rolls up your back. 
  • Hold and then lift your toes into the air to push through your heels as you come back to the starting position.
  • Lower your toes and repeat.

10. Side Band Walking

Side band walking

This is one of the best glute exercises for women because it lets you target areas of your glutes that are a little harder to reach. And it’s super simple– all you need is a resistance band!

  • Set a resistance band just below your knees and bend into a quarter-squat. Keep your feet as far apart as you can.
  • Squeeze your abs and take a step to the right with your right leg, then follow with your left. 
  • Do several reps before switching sides to lead with your left leg.

Ready to try these glute exercises? Be sure to check out everything NineFit has to offer to find the right gear for your fitness needs!

How to Build Your Own Workout Routine: Plans & Exercises for Beginners

If you’re just starting out in the world of fitness, devising your own workout routine can feel a bit intimidating. While there’s a lot that goes into it. Creating the perfect routine is actually very possible for you to achieve as long as you know what to do and have realistic expectations. That’s where we come in. Keep reading for a few great tips on how to build your own workout routine!

Consider Your Current Abilities

The most important thing to consider when crafting your first workout routine is what you’re currently capable of doing. When it comes to physical fitness, nobody starts at the top. Some exercises are more difficult than others. Attempting them is more likely to frustrate or even injure you than anything. If possible, work with a more experienced fitness enthusiast to figure out a routine with exercises that you’ll be sufficiently challenged by. This will allow you to grow from your exercise routine without taking any unnecessary risks.

Keep a Varied Routine

Workout Routine

When putting together your workout routine, don’t just do the same exercises day after day. Specific exercises typically target specific muscle groups. When you use these muscles during an intense workout use resistance bands for best workout. If you continue to work through this tiredness, you drastically increase your risk of injury. Which could put you out of commission and make future workouts needlessly difficult. The best way to prevent this is simply by changing up your list of exercises on a regular basis, ensuring that no muscle group is made to work more than it’s capable of.

Target All Muscle Groups

In a similar vein, be sure that while you’re changing up your workout routine. You hit all of your major muscle groups throughout the week. While trying to exercise all of your muscle groups every day will lead to exhaustion and injury as mentioned above. It’s still important that each group gets its time to shine. We recommend allocating specific days in your workout routine to work specific muscle groups. For example, give yourself a dedicated day for arms and shoulders. Another day for legs, and a third day for core. You can do workouts targeting these muscle groups on a rotating schedule. So that by the time you’ve gotten past your core day, for example, your arms will fully recover.

Don’t Forget Cardio!

man and woman doing cycling exercise in gym

Though weight workouts and strength training are certainly important, it’ s important to work other types of exercise into your routine as well, namely cardio workouts. Getting several distinct types of exercise will, of course, give you the unique benefits of each. But believe it or not, you’ll reap some unique benefits by combining them. Doing low-impact cardio after lifting weights is great for burning fat and building muscle, giving you gains that are far greater than the sum of their parts. This is ultimately the key to getting the greatest results for your efforts.

Avoid Overexertion

Though it may be tempting to pour every last bit of your strength into each workout, this simply isn’t sustainable. While exercising until you’re tired is a great way to build muscle, burn fat, and progress your fitness journey, continuing to exercise past this point poses a pretty significant risk. As mentioned above, you’ll become far more susceptible to injuries which will make workouts extremely difficult in the long term. Because of this, you need to ensure that you’re conserving your energy and getting plenty of rest in between workouts. This will allow you to go all out during your workouts without having to worry about your health or safety.

Do Something You’ll Enjoy Long-Term

Though planning an effective routine is important, it’s also important to plan an enjoyable one. You have to be consistent with your workout routine if you want to reap the benefits, so you have to look forward to your daily workouts, rather than dread them. Of course, some days will be better than others, and you may not always want to work out, but the days you’re looking forward to exercising should outweigh the days you’re dreading it.

So, how do you come up with an enjoyable workout routine? Simply put, it’s often up to trial and error, so it’s not exactly easy to achieve. However, it’s absolutely worth the effort, so don’t be afraid to go through the process. Just keep trying new workouts, figure out what works for you, and then keep doing it, and you’ll begin to see results!

Looking for more great tips and advice to make your workouts, or equipment to power them? We’ve got you covered! Visit our site at NineFit today!

Massage Guns for Sports Specialists: Guide 101

As our understanding of the human body advances, so too does the technology to care for it. We’ve reached a point in history where the technology has advanced so far that it can fit in the palm of your hand. It can easily use by sports specialists and normal civilians alike. The most notable piece of handheld technology is the massage gun. For sports specialists, it’s an absolute boon, from its cost efficiency to its countless benefits. Let’s take a look at a few of the reasons why massage guns are a great investment for any sports specialist.

Cost vs. Value

If you’re a sports specialist, chances are you’re looking to make a profit while plying your trade. Naturally, the cost of a new piece of equipment versus the value it will bring you is an important thing to consider. Massage guns bring you the best of both worlds. They’re an invaluable tool for helping your clients, and as far as sports therapy equipment goes, they’re actually quite inexpensive. 

As with any piece of technology, there’s a pretty significant price range when it comes to purchasing a massage gun. So you can figure out what you need the massage gun for, and then decide on how much you want to spend accordingly. Of course, if you’re a sports specialist looking to run a professional establishment, we’d recommend that you go for some of the more expensive options. As they’ll typically do a better job for a longer period of time, giving you the most value for the initial investment.

Convenience

Woman using massage gun on neck

The issue with a lot of massage equipment is that it’s very stationary. So you can’t exactly pick it up and move it on the fly. If you’re looking to provide a more convenient customer experience, a sports massage gun is the way to go. Sports massagers are designed to be held in a single hand. So it goes without saying that they can be picked up and moved around at the drop of a hat. This will allow you to move freely around your clinic while still providing the same services. It can even conduct home visits for clients with severe mobility issues that keep them confined to one area. 

Increased Blood Flow

We’ve all heard that sports massage therapy boasts a whole array of benefits, but what exactly are those benefits? There are plenty to talk about, more than we have time to cover today in fact. One of the most prominent benefits of sports massage therapy is the increase in blood flow. Increased circulation assists your body’s performance in just about every respect. From better heart health and faster wound healing to a sharper, more focused mind.

Smoother Post-Workout Experience

Woman sitting on couch using massage gun

This increased blood flow does, of course, make for a much easier post-workout recovery. We all know the feeling of having a great workout one day, but waking up sore and barely able to move the next. It’s not a pleasant feeling in any sense of the word, but with a massage gun, it can easily be diminished or even prevented. If you or one of your clients has just completed a workout focusing on a specific muscle group. Massaging that muscle group will help it to recover much quicker than it would otherwise. This will help you feel much less sore the day after a workout, allowing you to get back into the action quickly without having to worry about the soreness.

Preventing Injuries

Man getting massage from massage guns

Soreness is usually an indication that your body still needs time to recover from a workout. So if your muscles are aching from your last exercise session, it’s best to take a bit of a break. While it may seem like a good idea to help maintain your workout regimen. Trying to force your way through this soreness is an extremely bad idea. Working a muscle group again before it has had time to fully recover increases your odds of receiving an injury mid-workout. It could put you out of commission for even longer than if you had simply waited to heal normally. 

Of course, the reason that massage guns help alleviate soreness is because the increased blood flow promotes a quicker recovery. This means that by using a massage gun after intense workouts regularly, you and your clients can maintain a solid workout routine without having to increase the risk of injury.
If you’re looking for more great fitness and sports tips, tricks, and products, we’ve got you covered! Feel free to visit our shop at NineFit today!

7 Types of Leg Press Machines You Need to Know About

When it comes to leg day, one of the most effective exercises is the leg press. Whether you’re looking to build strength, sculpt your quads, or tone your glutes, leg press machines offer a fantastic way to achieve your fitness goals. From the seated leg press to the decline leg press exercise, we’ll cover the basics, how to use them, and provide some tips to maximize your leg day gains.

Sometimes the gym can be intimidating, especially the leg machines. Gym newbies, don’t worry! We’ll walk you through seven types of leg press machines that you need to know about. From the seated leg press to the decline leg press exercise, we have got you covered, how to use them, and provide some tips to maximize your leg day gains.

1. Seated Leg Lift Machine

Seated Leg Lift Machine

The seated leg press is a classic and commonly found in most gyms. It’s a user-friendly machine that’s perfect for beginners and seasoned lifters alike. To use it:

Sit on the machine with your back against the padded seat. Place your feet shoulder-width apart on the footplate. Push the plate upward by extending your legs while ensuring your knees don’t lock out. Slowly return to the starting position and repeat.

Pro Tip: Adjust the seat to a comfortable position and don’t lock your knees at the top of the movement to prevent injury.

2. Vertical Leg Press Machine

Vertical Leg Press Machine

The vertical leg press machine is a space-saving alternative that provides a similar workout to the seated leg press. To use it:

Lie on your back with your feet flat against the footplate. Extend your legs to push the weight upward. Carefully lower the weight back down, bending your knees.

Pro Tip: Ensure the weight stack is securely locked in place before starting your set.

3. Leg Press at Home

Leg press machine at home

If you prefer to work out from the comfort of your home, there are leg press machines designed for home use. These machines are usually more compact and user-friendly. They come in various designs, including lever-based and plate-loaded options. The setup and usage will depend on the specific model you choose.

Pro Tip: Follow the manufacturer’s assembly and usage instructions for your home leg press machine.

4. Linear Leg Press Machine

The linear leg press machine features a track for a controlled and guided leg press motion. To use it:

Sit on the machine with your back against the padded seat. Place your feet on the footplate. Push the footplate upward, extending your legs. Lower the footplate back to the starting position.

Pro Tip: The linear leg press machine provides stability and reduces the risk of poor form. Focus on controlled movements for the best results.

5. Incline Leg Press Machine

Incline Leg Press Machine

The incline leg press targets different muscle groups, primarily the quads and glutes. To use it:

Sit on the machine with your back against the padded seat. Place your feet shoulder-width apart on the footplate. Push the footplate upward by extending your legs. Return to the starting position, and repeat.

Pro Tip: Adjust the incline angle to target different areas of your legs and glutes.

6. Squat Press Machine

The squat press machine mimics the motion of a squat but with added stability. To use it:

Stand inside the machine with your back against the padded support. Place your shoulders under the shoulder pads. Push up to release the safety catch. Bend your knees and lower your body, then push back up to the starting position.

Pro Tip: Ensure the machine’s safety features are engaged to prevent accidents during your squat press workout.

7. Decline Leg Press Machine

Decline Leg Press Machine

The decline leg press machine focuses on your lower body, particularly the glutes and hamstrings. To use it:

Sit on the machine with your back against the padded seat. Place your feet shoulder-width apart on the footplate. Push the footplate upward by extending your legs. Return to the starting position and repeat.

Pro Tip: The decline leg press can put additional stress on your lower back, so it’s important to maintain proper form and start with a manageable weight.

Key Tips for Your Leg Exercise Machine Workout

Woman doing exercise in gym

To top off our list, here are a couple pointers on using a leg press: 

  • Always warm up before using any leg press machine to prevent injury and increase blood flow to your muscles.
  • Focus on full range-of-motion movements to engage all the muscle fibers in your legs.
  • Don’t lock your knees during the exercise to prevent potential joint strain.
  • Adjust the seat, footplate, and backrest to ensure proper form and prevent unnecessary strain on your joints and muscles.
  • Start with a leg press machine weight that challenges you but allows you to complete a full set with good form. Gradually increase the weight as you build strength.

Incorporate these different leg workout machines and exercise & fitness equipment into your leg day routine to keep your workouts fresh and challenging. Whether you’re using the local planet fitness leg press  or working out at home, there’s a leg press machine that’s perfect for your fitness needs. Remember to prioritize safety and proper form, and you’ll be on your way to stronger, more toned legs in no time. 

Curious to learn more about work out equipment and all things fitness? Check out more from Ninefit blog or shop our online store today!