This is the best exercise for glutes, study finds

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This is the best exercise for glutes, study finds
When we talk about strength training, your glutes are a muscle group that needs to be worked on. Having strong glutes not only helps give you the power you need to run faster, it also prevents injuries. But what is the best butt exercise?

While an exercise like the bridge comes to mind when we talk about the best exercise for the glutes, new research from Wichita State University in the United States suggests that there is a more effective – and convenient – ​​way to define these muscles: contracting them.
Yes, simply squeezing your glutes. No weight is needed – not even getting up from your chair.
What is the best exercise for the glutes?
The eight-week study, published in PeerJ – The Journal of Life and Environmental Sciences, involved 32 participants. First, they had the girth and strength measurements of their hips and glutes collected. Then they performed three exercises: vertical jump, long jump and unilateral bridge.
Afterwards, the subjects were randomly divided into two groups. One performed the contraction of the glutes for 15 minutes a day. The other performed bridges for 15 minutes a day. Participants in each group could perform the exercises in a 15-minute session or several times a day, as long as the total time was 15 minutes.
To contract their glutes, participants were instructed to sit up straight and squeeze their glutes as hard as they could for five seconds before relaxing and repeating. They had to stand with hips and knees (shoulder-width apart) at a right angle and the insides of their feet together.