Best Glute Exercises

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Best glute exercises for sculpted and shapely glutes. Discover the key movements and techniques that will help you achieve your dream booty. In this article, we explore the top exercises to build bigger and firmer glutes, unlocking the path to a stronger, curvier lower body.

Get A Booty Like A Miss Olympia Champ With This Brutal Glute Workout.

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Best Glute Exercises

Hip Thrusts for Bigger Glutes

The hip thrust is a highly effective exercise for building and strengthening the glutes. It targets the gluteus maximus, which is the largest muscle in the buttocks, and can help you achieve a rounder and firmer butt. Here’s how to perform the hip thrust exercise:

Equipment Needed:

  1. A bench or a sturdy platform
  2. A barbell with weights (optional)
  3. A mat or towel for comfort

Step-by-Step Instructions:

  1. Set up the Bench: Start by positioning a bench horizontally. If you’re using a barbell with weights, place it nearby and load it with an appropriate amount of weight.
  2. Sit on the Floor: Sit on the floor with your upper back against the edge of the bench and your knees bent at a 90-degree angle, feet flat on the floor about hip-width apart. You can use a mat or towel for comfort under your upper back if needed.
  3. Prepare for Lift-off: Roll the barbell onto your lap or position it across your hips, just below your pelvic bones. If you’re not using a barbell, you can place a dumbbell or weight plate on your hips. Make sure the weight is secure and won’t move during the exercise.
  4. Get in Position: Rest your upper back and shoulders against the bench and position the barbell or weight securely on your hips. Your feet should still be flat on the floor with your knees bent.
  5. Engage Your Core: Before you begin the movement, engage your core muscles to stabilize your spine and pelvis.
  6. Lift Your Hips: Exhale and press through your heels, driving your hips upward. Your shoulders, upper back, and feet should remain in contact with the bench and floor, respectively. As you lift your hips, focus on squeezing your glutes.
  7. Reach Full Hip Extension: Lift your hips until your body forms a straight line from your shoulders to your knees when viewed from the side. At the top of the movement, your knees should be at a 90-degree angle.
  8. Lower Your Hips: Inhale and slowly lower your hips back down to the starting position, maintaining control throughout the movement.
  9. Repeat: Perform the desired number of repetitions. Aim for 3-4 sets of 8-12 reps for muscle-building purposes.

Tips:

  • Make sure to use proper form to avoid straining your lower back. Keep your core engaged and your spine neutral throughout the exercise.
  • Start with a lighter weight to ensure you can perform the exercise with correct form before adding more weight.
  • Focus on the mind-muscle connection with your glutes. Squeeze your glutes at the top of the movement for maximum muscle activation.
  • If you don’t have access to a barbell, you can use dumbbells, a resistance band, or just your body weight to perform hip thrusts.

Incorporate hip thrusts into your lower body workout routine to help build bigger and stronger glutes over time.

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Most Effective Glute Workout

Lunge Slide Machine

Lunges using a slide machine, also known as sliding lunges, are a variation of the traditional lunge exercise that engages the muscles of your lower body while adding a stability and balance challenge. These lunges require a sliding disc or a similar device that allows your back foot to slide backward as you perform the lunge. Here’s how to do sliding lunges:

Equipment Needed:

  1. A sliding disc or a small towel on a smooth surface (e.g., a hardwood floor or a plastic slider on a carpeted floor)
  2. Space to move

Step-by-Step Instructions:

  1. Setup: Begin by standing up straight with your feet hip-width apart. Place the sliding disc or towel under your back foot (the foot that will be sliding) and ensure your front foot is firmly planted.
  2. Position: Take a step forward with your front foot. This will be your starting position. Your weight should be evenly distributed between your front and back feet.
  3. Lunge: As you exhale, start to lower your body by bending both knees. Your front knee should be directly above your ankle, and your back knee should hover just above the floor.
  4. Slide Back: Simultaneously, slide your back foot backward in a controlled manner while keeping it on the sliding disc or towel. Your back knee should extend behind you as you slide.
  5. Full Lunge: Lower your body until both knees are at approximately 90-degree angles. Your back knee should be hovering just above the floor.
  6. Pause: Hold the bottom position of the lunge for a moment, feeling the stretch in your front leg and engaging your leg muscles.
  7. Return: Inhale and engage your front leg muscles to push through your front heel and slide your back foot back to the starting position. Stand up straight with both feet hip-width apart.
  8. Repeat: Complete the desired number of repetitions on one side before switching to the other leg. Aim for 3-4 sets of 10-12 reps per leg.

Tips:

  • Focus on maintaining proper form throughout the exercise. Keep your upper body upright, chest open, and shoulders relaxed.
  • Avoid allowing your front knee to extend beyond your toes to protect your knee joint.
  • Engage your core muscles for stability and balance during the movement.
  • Control the slide of your back foot to avoid sliding too far or too quickly, which can lead to instability.
  • You can increase the intensity of sliding lunges by holding dumbbells or other weights in your hands while performing the exercise.

Sliding lunges are a challenging variation of lunges that can help improve leg strength, balance, and stability. Incorporate them into your lower body workout routine to target your quadriceps, hamstrings, glutes, and calf muscles.

Sumo Squats

Sumo squats with a slow eccentric phase and a short pause at the bottom are an excellent variation of the traditional sumo squat. This exercise places extra emphasis on the eccentric (lowering) phase of the squat, which can help increase muscle engagement and overall strength. Here’s how to perform sumo squats with this specific technique:

Equipment Needed:

  • No equipment is required for this exercise, but you can use a dumbbell or kettlebell to add resistance if desired.

Step-by-Step Instructions:

  1. Stand with a Wide Stance:
    • Start by standing with your feet wider than shoulder-width apart. Turn your toes slightly outward at about a 45-degree angle. This wide stance is characteristic of sumo squats.
  2. Engage Your Core:
    • Before you begin the movement, engage your core muscles to stabilize your spine.
  3. Optional: Hold a Weight (Dumbbell or Kettlebell):
    • If you want to add resistance, hold a dumbbell or kettlebell with both hands close to your chest.
  4. Begin the Descent (Eccentric Phase):
    • Inhale deeply, and as you exhale, slowly start lowering your body by bending at your hips and knees. Imagine sitting back and down, similar to sitting in a chair.
    • Keep your chest up, shoulders back, and your back straight throughout the movement.
    • Focus on a slow and controlled descent. Aim for a count of 3-4 seconds as you lower your body.
  5. Pause at the Bottom:
    • Once you reach the bottom of the squat, pause briefly (for about 1-2 seconds) while maintaining tension in your muscles. This pause helps improve muscle engagement and control.
  6. Rise Back Up:
    • Exhale and press through your heels to return to the starting position. Straighten your legs and return to a fully upright position.
    • Again, focus on a controlled ascent, taking about 3-4 seconds to rise.
  7. Repeat:
    • Complete the desired number of repetitions. Aim for 3-4 sets of 8-12 reps.

Tips:

  • Maintain proper form throughout the exercise to avoid straining your lower back or knees.
  • Keep your knees in line with your toes throughout the movement, and don’t let them cave inward.
  • The pause at the bottom is essential for enhancing muscle engagement. Focus on feeling the stretch and contraction in your glutes and inner thighs during this phase.
  • If you’re using a weight, start with a light to moderate weight to ensure you can maintain good form while performing the exercise with a slow eccentric phase.
  • This exercise can be challenging, so it’s essential to prioritize proper form and control over heavy weights.

Sumo squats with a slow eccentric phase and a pause at the bottom can be a valuable addition to your leg workout routine. They target the inner thighs, quads, hamstrings, and glutes while also promoting stability and control during the squat.

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How to Correctly Train the Glutes for Size

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