The 8 Best Glute Exercises
It's not always easy to know which are the best glute exercises that can help you achieve the goals you desire or to reach the body you want.
Besides, what works for some people does not always work for others.
You need to take the genetics and body structure of each person into account.
However, don't lose hope!
With effort and dedication, it's possible to have the glutes that you have always dreamed of.
These glute exercises do not only help to fill an aesthetic will. Having strength in the glute area is essential for the stabilization of the pelvic girdle that is the base of the spine, thus avoiding, for example, the so common back pain.
Glute exercises that you need to try today!
The squat is a must in every workout plan.
Place your feet shoulder-width apart, bend your knees at a 90-degree angle (or a little lower if you can), always contracting your core and keeping your back straight. Then, return to the initial standing position.
Once doing squats with your bodyweight becomes easy, it's time to start adding some weight!
Always work towards progressive overload. Whether that is increasing weight, reps, or time under tension.
Perform the squat on the 8-15 rep range for 3-4 sets.
The deadlift is considered one of the best overall exercises. Besides that, it's also great for glute development!
Place your feet hip-width apart and hold the barbell with both hands, keeping your arms straight. Flex your glutes - this is important not only for better glute engagement but also to avoid injuries - getting the bar off the ground.
Then, bend your hips forward, slightly flexing your knees, until you bring the bar to the floor, or as much as you can. Push your buttocks back, always with your back straight.
Stay in the 8-12 rep range and perform 3 sets. To make the exercise more challenging, start adding weight.
The deadlift, like the squat, is an exercise in which you must do progressive overload.
The sumo deadlift is the ideal variation of the deadlift to focus on the glutes and inner thighs.
The feet are placed in a wider position and slightly turned outward. The hands should be shoulder-width apart. This wider foot position will recruit the glutes more and reduce stress on the lower back.
3. Glute Bridge
Lie on your back, with your knees bent and your feet flat on the floor.
Contract your glutes and elevate your body until you form a straight line from your head to your knees. Descend slowly and repeat the exercise 20 times for three sets.
4. High Step Up
Basically, this is the same as a regular step up, but with a higher box to work the glutes more.
Place your right foot in the box, keep your back straight and stretch your arms so that the work is performed on the hip.
Then lean a little, raise your body and go up to the box. The foot that rises should not be put down completely, only the tip.
Perform this 10 times on each leg for a total of three sets. To make it even more difficult, you can add a dumbbell in each hand.
5. Barbell Hip Thrust
To do this exercise, you need to sit on the floor, resting your elbows and shoulder on a bench.
Place the barbell with weights on your hips and bend your knees at shoulder level, placing your feet firmly on the floor.
Then take a deep breath, squeeze your glutes tightly, and lift your hips until your knees are in a 90-degree position.
Repeat this 20 times, over three sets.
As with the glute bridge, you can add a mini band on your legs to maintain constant tension while performing this exercise.
6. Diagonal walking lunge
Place your feet hip-width apart and hold a dumbbell in each hand.
Take a big diagonal step forward with one foot, forming a 90-degree angle, while bringing your rear knee and lower body to the floor.
Then the back leg joins the front leg. Perform 10 reps on each leg for 3 sets.
Increase the weight of the dumbbells you hold to increase the degree of difficulty.
7. Lateral leg raise
In the side plank position, stabilize the pelvis and flex your core. Raise the leg that is not supported on the mat towards the ceiling.
Then, to better activate the glutes, keep your leg in external rotation.
Perform 20 reps on each leg for 3 sets.
8. Frog Pump
Lie on the floor, preferably with your head resting on a rolled towel. Join the soles of your feet and bring them as close to the glutes as possible.
Place a dumbbell on your abdomen and raise your pelvis until your torso is straight.
Repeat 30 times for three sets.
Extra advice from an expert...
Bret Contreras, fitness guru and also known as the “the glute guy”, has some advice on how you can achieve the glutes of your dreams.
- • Variety is important: Don't rely on a single exercise to get the results you want;
- • As you get used to these exercises, you should increase the degree of difficulty, either by adding resistance, such as dumbbells or rubber bands or by increasing the number of repetitions;
- • Make sure you include in your workout routine movements that have a hip thrust movement, such as glute bridges;
- • Make sure you remember to include squatting movement in your routine - Some examples include squats, step-ups, pistol squats, Bulgarian split squat, etc.
To finish up, we have one last piece of advice: a good workout plan is useless if you do not follow a healthy and balanced diet.
This harmony will help you feel better and help you achieve your goals.
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