Exercises

10 Best Glutes Exercises to Build Your Butt. Best glute exercises for women

Do you want to improve your aesthetics, physique and health? Well, Glute focused exercises is a great place to start! Below are a few exercises to get you started.

Glute focused exercises

Remember to focus on good form and always keep safety in mind. Have fun with these moves and watch your glutes transform over time!

Glute Muscles Information

Glute Muscles Information

The gluteus medius is a muscle located in the upper, outer quadrant of the buttocks. It attaches to the ilium and inserts on the greater trochanter of the femur. The gluteus medius is responsible for abducting (moving away from the midline) and medial (toward the center) rotation of the hip.

Max Gluteus

The gluteus maximus is the largest muscle in your body. It’s located in your lower back and extends down to your upper thighs. This muscle is responsible for helping you extend your hips and keeping your trunk upright.

Medius Gluteus

The gluteus medius is a smaller muscle that’s located on the outside of your hip.

This muscle helps to stabilize your pelvis when you walk or run. It also helps with turning your leg outwards (abduction).

Minimus Gluteus

The gluteus minimus is the smallest muscle in your butt. It’s located on the inside of your hip and helps to stabilize your pelvis when you walk.

The Advantages of Glutes Training

The Advantages of Glutes Training

There are several reasons why you should train your glutes, even if you don’t have any aesthetic goals.

For one, strong glutes can help to prevent injuries in your knees and lower back. This is because the glutes help to stabilize your pelvis when you walk or run.

Strong glutes can also help to improve your posture and alleviate pain in your lower back and hips.

Warming Up Your Glutes Before Working Out

Warming Up Your Glutes Before Working Out
Warming Up Your Glutes Before Working Out

Before you start any glute-focused exercises, it’s important to warm up your muscles. This will help to prevent injuries and make the exercises more effective.

A simple way to warm up your glutes is to do some hip circles. To do this, stand with your feet hip-width apart and circle your hips in a clockwise direction. Do 10 circles in one direction, then switch to counterclockwise and do 10 more.

You can also do some lunges with a twist to warm up your glutes. Start by standing with your feet together and take a big step forward with your right leg.

Workout with glute exercises

Workout with glute exercises

There are a variety of exercises that you can do to strengthen your glute muscles.

Reps and Sets

When you’re first starting out, aim for 2-3 sets of 10-12 reps for each exercise. As you get stronger, you can increase the number of sets and reps.

Selection of Exercises

Choose a variety of exercises that target all 3 muscles in your butt. This will help to ensure that your muscles are evenly worked and prevent imbalances.

Exercise Authority

When you’re first starting out, it’s best to do the exercises in the order listed below. As you get stronger, you can mix up the order.

Exercises for the Glute

Deadlift (Traditional)

Deadlift (Traditional)

The traditional deadlift is a fantastic exercise for developing the glutes.

Conventional Deadlift Advantages:

The traditional deadlift is a compound exercise, meaning it works multiple muscle groups at once. In addition to the glutes, the muscles of the hamstrings, low back, and core are all engaged during the lift.

-This exercise can be performed with a variety of different implements, such as a barbell, dumbbells, kettlebells, or sandbags. This allows you to keep your workouts varied and interesting.

-The traditional deadlift is an excellent exercise for building overall strength. As your strength increases, you’ll be able to lift heavier weights and further challenge your muscles.

How to Perform a Traditional Deadlift:

-Begin by standing with your feet hip-width apart and your knees slightly bent.

-Bend at the hips and reach down to grab the barbell, making sure to keep your back straight.

-Once you have a firm grip on the bar, lift it up, keeping your shoulders back and your core engaged.

-Slowly lower the bar back down to the ground, and repeat for 8-12 reps.

Squat backwards

Squat backwards

This is a great exercise to do if you want to target your glutes while also working your hamstrings.

Squat Backwards Advantages:

-By squatting backwards, you place a greater emphasis on the glutes as they work to keep you stable.

-The hamstrings are also engaged during this exercise, making it a great compound movement.

-Dumbbells can be used in this exercise, adding an element of resistance and making it more challenging.

How to Perform a Squat Backwards:

-Begin by standing with your feet shoulder-width apart and your knees slightly bent.

-Hold a dumbbell in each hand, keeping them at your sides.

-Slowly lower yourself down into a squat, making sure to keep your back straight.

-Once you reach the bottom of the squat, press through your heels to return to the starting position.

-Repeat for 8-12 reps.

Glute Bridge using Barbells

Glute Bridge using Barbells

This is a great exercise to build strength in the glutes and hamstrings.

Glute Bridge Advantages

-The glute bridge is a compound exercise, meaning it works multiple muscle groups at once. In addition to the glutes, the muscles of the hamstrings, low back, and core are all engaged during the lift.

-This exercise can be performed with a variety of different implements, such as a barbell, dumbbells, kettlebells, or sandbags. This allows you to keep your workouts varied and interesting.

How to Perform a Glute Bridge

-Begin by lying on your back with your feet flat on the ground and your knees bent.

-Place a barbell across your hips, and press through your heels to raise your hips off the ground.

-Squeeze your glutes at the top of the lift, and then slowly lower your hips back down to the starting position.

-Repeat for 8-12 reps.

Squat with Belt

Squat with Belt

This exercise is great for targeting the glutes, and also works the hamstrings.

Squat with Belt Squeeze Advantages

-The belt squeeze provides resistance to the glutes, making them work harder during the exercise.

-The hamstrings are also engaged during this exercise.

-This is a great exercise for building overall strength. As your strength increases, you’ll be able to squat with heavier weights and further challenge your muscles.

How to Perform a Squat with Belt Squeeze

-Begin by standing with your feet shoulder-width apart and your knees slightly bent.

-Wrap a belt around your waist, and hold onto the ends of the belt.

-Squat down, making sure to keep your back straight.

-As you squat, squeeze the belt with your hands to provide resistance for the glutes.

-Press through your heels to return to the starting position, and repeat for 8-12 reps.

Barbell with bands Deadlift in Romania

Barbell with bands Deadlift in Romania

The barbell with bands deadlift is a great exercise for building overall strength. As your strength increases, you’ll be able to lift heavier weights and further challenge your muscles.

Barbell with bands Deadlift in Romania advantages:

-The barbell with bands deadlift provides resistance to the glutes, making them work harder during the exercise.

-The hamstrings are also engaged during this exercise.

How to Perform a Barbell with Bands Romanian Deadlift:

-Begin by standing with your feet shoulder-width apart and your knees slightly bent.

-Wrap a band around a barbell, and hold onto the barbell with an overhand grip.

-Keeping your back straight, bend at the waist and lower the barbell down towards your feet.

-Once you reach the bottom of the lift, press through your heels to return to the starting position.

-Repeat for 8-12 reps.

Split Squat with Elevated Back Foot

Split Squat with Elevated Back Foot

The split squat with elevated back foot is a great exercise for targeting the glutes. This exercise also works the hamstrings and quads.

Split Squat with Elevated Back Foot Advantages

-The split squat with elevated back foot provides resistance to the glutes, making them work harder during the exercise.

-The hamstrings and quads are also engaged during this exercise.

How to Perform a Split Squat with Elevated Back Foot:

-Begin by standing in a split stance with your front foot on an elevated surface and your back foot on the ground.

-Lower your body down into a lunge, and press through your front heel to return to the starting position.

-Repeat for 8-12 reps on each leg.

Deadlift Sumo

Deadlift Sumo

The deadlift sumo is a great exercise for targeting the glutes. This exercise also works the hamstrings and quads.

Deadlift Sumo Squat Advantages

-The sumo squat position during this exercise puts more emphasis on the inner thigh and forces the glute to work harder.

-The hamstrings are also engaged during this exercise.

-This is a great exercise for building overall strength. As your strength increases, you’ll be able to squat with heavier weights and further challenge your muscles.

How to Perform a Deadlift Sumo Squat:

-Begin by standing in a sumo stance with your feet wider than shoulder-width apart and your knees bent.

-Squat down and grip the barbell with your hands, keeping your back straight.

-Lift the barbell off the ground, and press through your heels to return to the starting position.

-Repeat for 8-12 reps.

Curtsy Lunge (Modified)

Curtsy Lunge (Modified)

The curtsy lunge is a great exercise for targeting the glutes. This exercise also works the hamstrings and quads.

Curtsy Lunge Advantages:

-The curtsy lunge provides resistance to the glutes, making them work harder during the exercise.

-The hamstrings and quabs are also engaged during this exercise.

How to Perform a Curtsy Lunge (Modified):

-Begin by standing with your feet shoulder-width apart and your knees slightly bent.

-Step your right leg behind your left leg and lower your body down into a lunge position.

-Once you reach the bottom of the lunge, press through your heels to return to the starting position.

-Repeat for 8-12 reps on each leg.

Kickback Cable Glute Extension

Kickback Cable Glute Extension

The kickback cable glute extension is a great exercise for targeting the glutes. This exercise also works the hamstrings.

Kickback Cable Glute Extension Advantages:

-The kickback position during this exercise puts more emphasis on the glutes, making them work harder during the exercise.

-The hamstrings are also engaged during this exercise.

How to Perform a Kickback Cable Glute Extension:

-Begin by attaching a cable to a low pulley and selecting the appropriate weight.

-Place your right leg behind your left leg and lean your upper body forward, keeping your back straight.

-Keeping your right leg in place, press through your heels to extend your left leg back behind you.

-Pause for a moment at the top of the lift, and then slowly return to the starting position.

-Repeat for 8-12 reps on each leg.

Step back

Step back

The step back lunge with knee drive is a great exercise for targeting the glutes. This exercise also works the hamstrings and quads.

Step back Lunge with Knee Drive Advantages:

-The step back lunge position during this exercise puts more emphasis on the glutes, making them work harder during the exercise.

How to Perform a Step Back Lunge with Knee Drive:

-Begin by standing with your feet shoulder-width apart and your knees slightly bent.

-Step your right leg back into a lunge position, and then lower your body down until both knees are bent at 90-degree angles.

-As you reach the bottom of the lunge, drive your right knee up and press through your heels to return to the starting position.

-Repeat for 8-12 reps on each leg.

Reverse Lunge Smith Machine

Reverse Lunge Smith Machine

The reverse lunge Smith machine is a great exercise for targeting the glutes. This exercise also works the hamstrings, quads, and core muscles.

Reverse Lunge Smith Machine Advantages

-The reverse lunge position during this exercise puts more emphasis on the glutes, making them work harder during the exercise.

-This exercise also works the hamstrings and quads.

-The use of the Smith machine allows you to maintain good form while performing this exercise.

How to Perform a Reverse Lunge Smith Machine:

-Begin by setting the barbell on the Smith machine at about hip level.

-Stand with your feet shoulder-width apart and your knees slightly bent.

-Grip the barbell with your hands and take a step back with your right leg.

-Lower your body down into a lunge position, and then press through your heels to return to the starting position.

-Repeat for 8-12 reps on each leg.

Lunge Lateral Raise

Lunge Lateral Raise

The lunge lateral raise is a great exercise for targeting the glutes. This exercise also works the shoulders, arms, and core muscles.

Lunge Lateral Raise Advantages:

-The lunge position during this exercise puts more emphasis on the glutes, making them work harder during the exercise.

-This exercise also works the shoulders and arms.

-The use of dumbbells allows you to increase or decrease the weight being used.

How to Perform a Lunge Lateral Raise:

-Begin by standing with your feet shoulder-width apart and your knees slightly bent.

-Hold a dumbbell in each hand at your sides.

-Step forward with your right leg and lower your body down into a lunge position.

-As you reach the bottom of the lunge, raise your arms out to the sides.

-Pause for a moment, and then return to the starting position.

-Repeat for 8-12 reps on each leg.

Squat with Goblet

Squat with Goblet

The squat with goblet curl is a great exercise for targeting the glutes. This exercise also works the hamstrings, quads, and core muscles.

Squat with Goblet Curl Advantages:

-The squat position during this exercise puts more emphasis on the glutes, making them work harder during the exercise.

-This exercise also works the hamstrings and quads.

-The use of dumbbells allows you to increase or decrease the weight being used.

How to Perform a Squat with Goblet Curl:

-Begin by holding a dumbbell at your chest with both hands.

-Stand with your feet shoulder-width apart and your knees slightly bent.

-Lower your body down into a squat position, and then press through your heels to return to the starting position.

-As you reach the top of the squat, curl the dumbbells up towards your chest.

-Pause for a moment, and then return to the starting position.

-Repeat for 8-12 reps.

Squat Cossack

Squat Cossack

The squat Cossack is a great exercise for targeting the glutes. This exercise also works the hamstrings, quads, and core muscles.

Squat with 4-3-1 Sumo Dumbbells

Squat with 4-3-1 Sumo Dumbbells

The 4-3-1 Squat with Sumo Dumbbells is a great exercise for targeting the glutes.

This exercise can be done with a barbell, but using dumbbells will allow you to get a greater range of motion.

Superset of Bulgarian Pause Split Squats

Superset of Bulgarian Pause Split Squats

This will work your quads, hamstrings, glutes and core. For this exercise, you will need a pair of dumbbells and a bench.

Clamshell

Clamshell

Clamshells are a great exercise to help isolate and work the gluteus medius, which is the muscle that helps stabilize the hip. This is a great exercise to do if you have knee pain.

Squat in front

Squat in front

Adding a stability ball to a Squat in front will help target the inner and outer thigh, as well as the glutes. This is a great move to do if you have trouble with your balance.

Single-Leg Glute Bridge Suspension Trainer

Single-Leg Glute Bridge Suspension Trainer

This is a great move to target the glutes, as well as the hamstrings. You will need a suspension trainer for this move.

Upside-Down Tabletop

Upside-Down Tabletop

The upside-down tabletop leg lift is a great move to target the glutes. This exercise also works the hamstrings and core muscles.

Band Walk Lateral

Band Walk Lateral

Band Walk Lateral is an excellent exercise for those seeking to improve their lateral movement and dynamic hip stability.

It also challenges the hips, glutes, and quads in a different way than traditional linear movements like the lunge or squat. This makes it an ideal move to include in any lower-body workout.

Hip Thrust Butterfly

Hip Thrust Butterfly

The hip thrust butterfly is an exercise that works your glutes, or butt muscles. This exercise is done by lying on your back with your knees bent and feet flat on the ground.

You then place your hands on your hips and raise your hips up off the ground, keeping your back straight. You then lower your hips back to the ground and repeat.

Best glute exercises for women

Best glute exercises for women

1. Glute Bridge

2. Hip Thrusters

3. Donkey Kicks

4. Fire Hydrants

5. Side-Lying Clamshells

6. Pilates Scissor Kicks

7. Squats

8. Kickbacks

9. Lateral

More Advice on Glute Training

More Advice on Glute Training

In addition to the exercises below, there are a few other things that you can do to help strengthen your glutes.

Walking and running are great exercises for your glutes (and overall health). If possible, try to walk or run for at least 30 minutes 5 times per week.

Another great way to work your glutes is by doing yoga. Yoga helps to stretch and lengthen your muscles, which can lead to improved strength and flexibility.

Finally, make sure that you’re getting enough protein in your diet. Protein is essential for muscle growth and repair, so it’s important to eat foods that are high in protein if you want to see results from your workouts.

F.A.Q glute focused exercises:

What exercise hits the glutes the most?

Hip thrusts are one of the most effective backside exercises because they aggressively target the gluteus maximus (upper glute muscles) and gluteus medius (lower glute muscles) while also recruiting the hamstrings as secondary movers.

What is the number one exercise for glutes?

Squatting was determined to be the most helpful exercise for improving gluteal strength in a research by the American Council on Exercise.

The gluteus maximus, the largest of the four gluteal muscles, is the primary target of the squat.

How many minutes should a glute workout be?

This should take about 20–30 minutes as a stand-alone workout. If you want to make it a full-body workout, add additional movements in between circuits B and C.

Do glute exercises make your bum bigger?

Every list of butt-sculpting exercises starts with the squat. It works the glutes directly.

Hand-held weights can help you develop bigger bottom muscles. Form: Lower your hips slowly, as if you were sitting in a chair, striving to keep your knees from slipping forwards towards your toes; then stand up.

Conclusion:

In conclusion, glute exercises are important for overall health and fitness.

By incorporating some of the exercises we’ve outlined today into your routine, you can help improve your posture, reduce lower back pain, and boost your energy levels. Give these moves a try and let us know how you feel!

Field John

If you are an avid believer in health and fitness and want to do something for your team, I can help. As the founder of Field Goals Fitness, I lead a collective of health and fitness professionals dedicated to helping Australians lead a more active and healthier lifestyle. With a warm, friendly, and supportive approach that gets results, I enjoy helping individuals & organisations achieve sustainable success with their health and fitness goals. Certifying as a Personal Trainer in 2009, was a turning point in my life. I had spent 14 years in the corporate world in Business Development roles and decided to take all that I had learnt in sales and marketing and start my own business.

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