Different types of plyometric jumps can build your glutes.
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The muscles in your buttocks, or glutes, are some of the largest muscles in your body and can develop significant power. The stronger these muscles, the more you can drive force into the ground and back into your body. Plyometric exercises for the lower body - ranging from jumping to step-ups - involve numerous ways to squat. These exercises build explosive power in your glutes and help you to lengthen your stride, accelerate faster and jump higher.
Coil to Spring
Plyometrics use your muscles' stretch-shortening properties to produce powerful movement. In various plyometric exercises - jumping, bounding, hopping or step-ups - your glutes contribute to hip flexion and extension. Consider a standard two-legged vertical jump. Envision your body as a coiled spring. Squatting just before you jump - hips, knees and ankles all flexed - allows your glutes and legs to load eccentrically, developing tension or stored energy. It's as if you're compressing a spring. Immediately after the loading is a brief amortization phase. The objective of a plyometric exercise is to minimize this transition phase and conserve stored energy. When you explode up, your glutes and hamstrings contract to extend your hips. While your quads help to extend your knees, your calves enable ankle extension. Your body rapidly uncoils and springs.
Burn the Buns
There are a wide variety of plyometric jumping drills - like squat jumps, lunge jumps, tuck jumps, scissor jumps, hurdle hops, long jumps, diagonal and lateral jumps - that will build your glutes, quads, hamstrings and calves. A squat jump is the plyometric version of the squat, one of the most effective exercises used to strengthen your lower body. Begin by standing with your feet shoulder-width apart and hands interlaced behind your head or crossed over your chest. Sink into a squat, pushing your hips back as if there's an invisible chair beneath you. When your thighs are parallel to the ground, explode up, extending your hips, knees and ankles. Land softly on the balls of your feet with your knees bent. Immediately sink back into a squat and repeat the jump. Perform 20 to 30 reps.
Boost Intensity With a Box
Box jumps are a high-intensity plyometric exercise that'll put significant stress on your glutes. By performing single-leg box jumps, you can also boost the intensity yet another notch and improve your balance. Find a sturdy platform or box that's anywhere from 10 to 15 inches high. The higher the platform, the more difficult the exercise becomes. Begin by standing in front of the box and balancing on your right foot. Jump onto the platform, pushing off with your right foot and landing on the same foot. Then jump back. Perform 10 reps for two sets and then repeat the exercise on your left foot. If the exercise is too difficult, try two-legged jumps to build lower-body strength.
Step it Up
Various types of step-ups on boxes are effective plyometric exercises for the glutes. For example, a crossover step-up with dumbbells will strengthen your lower body and challenge your balance and coordination. Begin by finding a box that is high enough that when you put your foot on the box, your knee forms a 120-degree angle. Hold dumbbells with your arms down by your sides. Stand sideways with your right side next to the box and 12 to 18 inches away. Cross your right leg over your left leg and then place your right leg on the box. Transferring your weight to your right leg, extend your right hip, knee and ankle to lift yourself up on the box and assume a standing position. Step off the box with your right leg and gently touch the floor with your left leg, using your left leg only as a guide. Perform six to 10 reps and then repeat the exercise on the other side.