Have you been searching for the secret to round, lifted glutes? Who doesn't want a gorgeous, gravity-defying backside? If you're looking to build shapely, strong glutes, you've come to the right place.
In this post, we'll walk you through the best exercises to target all three glute muscles—the maximus, medius, and minimus.
Let's explore the top 10 exercises for sculpting eye-catching, powerful glutes proven by science.
Barbell Hip Thrusts
Hip thrusts directly target your maximus - the biggest booty muscle! Studies show they activate your glutes even more than squats or lunges. Time to thrust yourself to greatness!
Make it happen:
Sit on the floor, upper back on a bench. Feet planted hip-width apart.
Roll that barbell up onto your hips. Feel the weight - your glutes love it!
Drive through your heels, thrust those hips to the sky.
Squeeze your glutes super tight at the top! Yes, right there.
Lower with control to complete one rep. Keep going!
Squats
Squats are the classic booty exercise because they work all your glute muscles. But proper form is key, so listen up:
Do it right:
Feet wider than shoulders, toes slightly out.
Send your booty back like you're sitting down. Keep that spine neutral!
Drop it low until thighs are at least parallel to the floor.
Drive up through your heels back to standing.
Squeeze those glutes hard at the top! Feel that burn? Oh yeah.
Lunges
Lunges sculpt and define your entire lower body, especially your gorgeous glutes. Exaggerate that hip drive for maximum booty burn!
Time to lunge:
Step forward with one foot, bend both knees into a lunge.
Drop it down until front thigh is parallel to the floor. Pro booty tip: go lower!
Power back up to standing by driving through that front heel.
Repeat on the other side. Feel the burn? That's your booty building!
Glute Bridges
Bridges isolate those glutes for serious sculpting. Squeeze super hard at the top!
Assume the position:
Lie on your back, knees bent, feet flat on the floor.
Press through your heels and lift your hips to the ceiling.
At the top, clench those cheeks! Hold, then slowly lower.
For single leg, keep one foot pressed down as you lift up. Oh yeah, feel that booty burn!
Weighted Hip Thrusts
You ready to really thrust your glutes into beast mode? Add weight with a barbell or dumbbells!
Crank up the heat:
Get in thrust position with your upper back on a bench.
Roll that loaded barbell over your hips. Or grab heavy dumbbells.
Using your glutes, drive those hips upward. Thrust it real good!
At the top, squeeze those glutes like you're trying to crack a walnut between them. Work it!
Lower down slow and controlled. Keep your core engaged.
Split Squats
Split squats work your booty and legs from all angles. Back foot elevated intensifies the burn!
Get ready to drop it:
Stand in a staggered stance, one foot forward, one foot back on a box.
Bending both knees, lower your body until front thigh is parallel to the floor.
Drive back up to standing, working the front leg. Mmhmm, feel that booty burn!
Repeat on the other side. Killer glute and thigh toner right here.
Step-Ups
Step-ups isolate each glute and get your heart pumping. Let's do it!
Step it up:
Find a box or elevated surface. Place one foot firmly on top.
Pressing through that heel, drive yourself up onto the step.
Feel your glute contract as you step up. Hell yeah!
Step back down with control. Repeat on other side.
For an extra challenge, grab some dumbbells.
Clamshells
Want strong hips and outer booty? Clamshells got you covered.
Let's get open:
Lie on your side, knees bent at 90 degrees, heels together.
Keeping knees stacked, lift the top knee up and back. Feel that glute burn!
Don't let those hips rock back - keep 'em stationary.
Lower with control and repeat. Do both sides.
Band Squats + Side Steps
Add a resistance band to your squats and side steps for crazy glute activation. Let's go!
Squat and side it out:
Stand with a band just above your knees.
Squat down, pushing knees outward against the band. Feel the burn!
Take small side steps, pressing knees out against the band.
Keep tension on that band the whole time - make your glutes work!
Glute Kickbacks
Kick your booty into shape with some fire hydrant kicks. Use a band for extra spice!
Finish 'em off:
Get on hands and knees or stand with knees soft.
Keeping a flat back, kick one leg straight up and back.
Flex foot and pulse leg back just a few inches. Do like 15-20 reps per side.
Squeeze that cheek real hard on each pulse! C'mon, work that booty!
Take Action!
Progressively increase reps or weight over time. Train your booty 2-3 days per week and use a variety of movements. Maintain proper form on each exercise.
If you need help designing a customized glute workout plan, we highly recommend contacting our personal training studio, Beyond Biomechanics. Our personal trainers can assess your needs and help you reach your fitness goals.
You can learn more and schedule a consultation at www.beyondbiomechanics.com or by texting (703) 347-4269.
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