A strong and well-defined set of glutes is not only aesthetically pleasing but also essential for maintaining proper posture, enhancing athletic performance, and preventing injuries. In this comprehensive guide, we will explore the top 10 glute building exercises you can incorporate into your workout routine to achieve a stronger, rounder booty. Let’s dive in!
Glute Building Exercises: A Comprehensive Guide
Squats are the quintessential glute exercise and should be a staple in any glute building workout plan. This compound movement targets the gluteus maximus, gluteus medius, and gluteus minimus, as well as the quadriceps and hamstrings.
How to perform squats:
Stand with your feet shoulder-width apart, toes pointing forward or slightly outward.
Keeping your chest up and core engaged, lower your hips back and down as if sitting in a chair.
Once your thighs are parallel to the floor, or as low as your mobility allows, push through your heels to return to the starting position.
Hip Thrusts: glute building exercises
Hip thrusts are a glute-specific exercise that targets the gluteus maximus, with secondary emphasis on the hamstrings and lower back.
How to perform hip thrusts:
Sit on the floor with a barbell or dumbbell across your hips and your upper back against a bench.
Plant your feet flat on the floor, hip-width apart.
Drive through your heels to lift the weight by extending your hips, squeezing your glutes at the top of the movement.
Slowly lower your hips back to the starting position.
Glute bridges are a beginner-friendly alternative to hip thrusts, targeting the gluteus maximus, hamstrings, and core muscles.
How to perform glute bridges:
Lie on your back with your knees bent, feet flat on the floor, and hip-width apart.
Engage your core and drive through your heels to lift your hips off the floor, creating a straight line from your shoulders to your knees.
Pause at the top of the movement, squeezing your glutes before slowly lowering back to the starting position.
Stand on one leg, holding a dumbbell or kettlebell in the opposite hand.
Hinge at your hips, extending the non-weight-bearing leg behind you, maintaining a neutral spine and a slight bend in your standing leg.
Once your torso is parallel to the floor, or as low as your mobility allows, engage your glutes and hamstrings to return to the starting position.
Incorporating these 10 glute-building exercises into your workout routine will help you develop a stronger, rounder booty. Remember, a well-rounded glute training program should include a mix of compound movements, isolation exercises, and functional movements to target all three glute muscles. Additionally, don’t forget to complement your training with proper nutrition and recovery to maximize your results. Happy glute building!
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