When it comes to building a strong and shapely lower body, the glutes take center stage. Not only are they the largest muscle group in the body, but they also play a crucial role in maintaining proper posture, enhancing athletic performance, and preventing injuries.
To help you unlock the full potential of your glutes, we consulted with a seasoned fitness trainer to bring you the five best exercises for improving glute strength and shape. Get ready to sculpt and strengthen your backside like never before!
BARBELL HIP THRUST
- Start practicing with a light weight bar and place it on the floor in front of you. Grab a typical weight bench and sit with your back against it (on your side).
- Now make sure your shoulders are pressed into the padded section of the bench, with the soles of your feet pressed into the floor.
- Pass the bar over your legs and sit it in your lap on your hip bones, making sure it remains straight and well balanced.
- Use your hands to stabilize the bar before pushing yourself up with your heels, contracting your glutes at all times and making sure your shins remain vertical.
- Pause at the top (when your back is horizontal to the ground) before lowering yourself a few centimeters and repeating the movement. If your shins move excessively back or forward during the push, it means you’re losing focus on your glutes and using your quads and hamstrings instead. So avoid fast reps, focus on contracting your gluteal muscles, and make sure the range of motion is fairly shallow. It should be more or less the same as the glute bridge mentioned above.
- Complete between 8 and 12 repetitions.
BULGARIAN SPLIT SQUAT
- Adopt a split stance with your right foot forward and your left foot elevated on a bench placed behind you.
- Hold a dumbbell in each hand with your elbows close to your body.
- Inhale and lower your left knee (back knee) toward the floor while keeping your torso upright.
- Exhale and push your right foot (front foot) toward the ground to return to the starting position.
- Complete 10 repetitions and then change legs. Complete three sets with each leg.
SEATED HIP ABDUCTION
- Start sitting on a hip abduction machine or bench with a mini resistance band wrapped above your knees, legs together.
- Keeping her knees bent at a 90-degree angle, squeeze your glutes and press your legs against each other.
- Pause and continue squeezing your glutes, then bring your legs together with control to return to the starting position.
- Do 2 sets of 20 repetitions.
SINGLE LEG DEADLIFT
- Stand with your feet hip-width apart while holding a dumbbell in each hand at your sides.
- Extend one leg back while leaning forward until your body is parallel to the ground, extending your arms toward the ground.
- Return to the starting position.
- Repetitions: 12 to 20 repetitions with each leg.
LATERAL BAND WALKS
- With a resistance band wrapped around your lower thighs, place both feet on the floor hip-width apart, making sure your knees remain in line with your toes. Looking straight ahead, bend your hips and knees, making sure your knees are in line with your toes.
- Continue bending your knees until your upper legs are parallel to the floor.
- Make sure your back remains at a 45 to 90 degree angle to your hips. This is the initial position.
- Inhale.
- Exhale. Maintaining the squat position with your right foot on the floor, step your left foot outward so that your feet are slightly shoulder-width apart.
- Inhale. Maintaining the squat position and with your left foot on the floor, step your right foot in to return to the starting position.
- Complete 10 reps on the same side before completing the remaining reps on the other side.
