Your glutes are some of the most powerful muscles in your body, and they play a key role in stabilizing your hip and spine. So it’s no surprise that incorporating a glute workout into your routine is a great way to improve your overall fitness. But with so many different exercises to choose from, how do you know which ones are the best? Here are six of our favorites!
Strong glutes are key to most sports and help provide pain relief to places like the lower back, knees, and hips. The gluteus maximus is the largest muscle in the body and it has the job of keeping the body erect. When you see people leaning forward from the hips a lot of the time that is caused by weak glute muscles.
Here are some of the best glute exercises to help you build your gluteus maximus, gluteus minimus and gluteus medius.
Here’s our list of the best glute exercises.
The deadlift is an essential strength training move for developing the glutes. Conventional deadlifts, where you keep your feet shoulder-width apart and your hands gripping the barbell in front of your shins, work all the muscles in your posterior chain, including the glutes. Glute development is important for both aesthetics and performance; strong glutes give you a perky backside but they also contribute to stability and power in other lifts and in everyday movements. When performing conventional deadlifts, make sure to keep your back flat and drive through your heels to engage the glutes fully. Start with light weights and increase the load gradually as you get comfortable with the movement. This is a good exercise for hip extension.
Check out our blog on what muscles do deadlifts work.
To do a glute bridge, lie flat on your back with feet flat on the ground and shoulder-width apart, legs bent to 90 degrees. Drive your heels into the ground, and lift your hips and torso off the ground, extending your hips until your thighs and torso are in line with each other. Hold for two seconds, and then slowly lower your hips back to the starting position. Glute bridges are a great exercise for working your glutes, and they can be done anywhere, anytime. So next time you’re looking for a quick and effective way to work your glutes, try a glute bridge. You’ll be glad you did.
Glutes are the muscles that make up the buttocks. They are some of the largest and strongest muscles in the body, and they play an important role in the movement. Lunges are a great exercise for toning and strengthening the glutes. To do a lunge, start by standing with your feet shoulder-width apart. Take a big step forward with one leg, bending at the knee so that your back leg is straight and your front leg is at a 90-degree angle. Be sure to keep your abdominal muscles tight and your back straight. Lower your body until your front thigh is parallel to the ground, then press up to return to the starting position. Repeat on the other side. Glutes are essential for daily activities such as walking, climbing stairs, and getting in and out of chairs. Strong glutes can also help to prevent injuries. So next time you’re looking for a way to tone your tush, try some lunges!
If you add weights it can make the lunge harder. You can use a dumbbell, barbell, kettlebell or bands.
The glutes are one of the most important muscles in the body. Not only do they help to support the spine, but they also play a key role in the movement. Unfortunately, many people neglect their glutes, leading to tightness and pain. One of the best ways to loosen up your glutes is to perform step-ups. Step-ups target the Gluteus Maximus, which is the largest muscle in the gluteal group. To perform a step-up, simply stand in front of a step or platform and place one foot on top. Keeping your core engaged, press through your heel to raise your body up onto the step. Reverse the motion and repeat with the other leg. Perform 3 sets of 10-12 reps on each leg for best results.
Barbell hip thrusts
Barbell hip thrusts or a barbell glute bridge are a great way to target your glutes and build strength. To do a hip thrust, start by sitting on the ground with your back against a bench and your feet flat on the floor. Place a barbell across your hips, then press down through your heels to lift your hips off the ground. Thrust your hips up as high as you can, then lower back down to the starting position. Repeat for 8-10 reps. The glutes are one of the most important muscles in the body, so it’s important to include exercises that target them in your workout routine. Hip thrusts are a great way to build strength and add definition to your Glutes. Squeeze your glutes at the end of each rep. If you’re new to the hip thrust exercise you can do it without the barbell.
Single leg squats
Glutes are the biggest muscle in the body, so it’s no surprise that working them is important for both strength and aesthetics. One of the best exercises for targeting the glutes is the single-leg squat. This move not only challenges the glutes but also forces the stabilizer muscles to work overtime. As a result, single-leg squats are an extremely effective way to tone and shape the glutes. To perform a single-leg squat, simply stand on one leg and lower your body until your thigh is parallel to the ground. For an extra challenge, hold a dumbbell in each hand. As you become more comfortable with the move, you can add additional weight or increase the range of motion. Single-leg squats are a great way to build strong, sculpted glutes, so be sure to add them to your workout routine.
Side note: The single-leg squat is a great way to work the right leg and left leg independently. This can help correct muscle imbalances that you may have.
Bulgarian split squats
The Bulgarian split squat is an exercise that targets the glutes and can help to improve their strength and power. To perform the exercise, start by standing with one foot in front of the other, holding a dumbbell in each hand. Then, lower your back knee toward the ground and raise your front thigh until it is parallel to the ground. pause for a moment in this position before returning to the starting position. repeat for 10-12 reps on each side. This exercise can be performed with body weight only or with added resistance in the form of dumbbells or a barbell. Add it to your workout routine two or three times per week to see results.
Lateral band walk
The lateral band walk is a great exercise for toning and strengthening the glutes. To do the exercise, start by standing with your feet hip-width apart and a mini resistance band wrapped around your ankles. Keeping your left foot planted, take a large step to the right with your right foot. As you step, make sure to keep your left knee from moving past your left toes. Next, bring your left foot to meet your right foot and repeat the movement. Continue alternating sides for 10-12 reps. You can increase the difficulty of the exercise by increasing the tension on the band or by taking larger steps. The lateral band walk is a great way to sculpt and tone your glutes, so add it to your workout routine today!
One simple and effective exercise that you can do to work on your glutes is the clamshell. This exercise targets the gluteus medius and gluteus minimus, which are two of the main muscles in your butt. To do the clamshell, start by lying on your side with your knees bent and your feet together. Then, keeping your feet touching, raise your top knee as high as you can. Hold for a few seconds, and then lower your knee back to the starting position. Repeat for 10-15 reps on each side. You can make the exercise more challenging by wearing a resistance band around your thighs. The clamshell is a great exercise to do at home with no equipment needed. So if you’re looking to work on your glutes, give it a try!
The goblet squat is a great exercise for targeting the glutes. To perform the goblet squat, start by standing with your feet shoulder-width apart and holding a dumbbell at chest level. Then, lower yourself into a squatting position, making sure to keep your back straight and your knees behind your toes. Hold this position for a few seconds, then return to the starting position. You can also increase the difficulty of the exercise by adding weight or holding the squat for long periods of time. Goblet squats are a great way to strengthen and tone the glutes, and they can be done anywhere with minimal equipment.
Check out our blog on leg workouts from home.