5 Best Exercises for Glutes
Anyone who says he does not care about the shape of his butt is a liar, and you know it! We are as obsessed with our abs or our biceps as by improving the strength and definition of our glutes.
Whether it’s carving your body for the beach or feeling more confident in your favorite jeans, we know you’d like to get a nice gluteus. And we are here to help you achieve this goal in the easiest way possible.
We never have anything without anything!
Some people mistakenly believe that they can not improve the shape of their glutes without having “superior genes”. Although they have an impact, most genetic disadvantages can be overcome with the help of the right tools and a consistent program. Anyone can significantly improve their body composition, as long as they are truly dedicated to the goal. Do not believe articles or fitness gurus that claim you can get a perfect ass in just a few weeks. Let’s face it, if you’re serious, get ready to work hard for at least a few months.
On the other hand, you do not need 20 different exercises to improve your ass and you do not have to suffer during endless treadmill sessions. The last decades of exercise science have been pretty clear on this: the best way to get a good gluteus is weight training with weights. In fact, it seems like building a gluteal that turns heads, without using weight, is almost impossible.
Below, you will find 5 of the best exercises that will help you build your buttocks at the top and significantly strengthen your body!
The 5 best exercises for glutes
For this routine, you will use relatively heavy weights and will maintain a range of 8 to 15 repetitions, as this allows you to produce the best and fastest results. In addition, more is not necessarily better, especially in the case of training the gluteal muscles. So, target your buttocks with these movements only 2 times a week. This pace will be enough for optimal gains. Be sure to practice with good performance and increase the load each time you feel comfortable enough to continue to progress. Let’s start!
1 – Squats
Squats are the first on the menu for anyone interested in the development of glutes. This exercise uses almost all the muscles in your lower body and will help you strengthen your legs, your entire posterior chain, trunk muscles and hips. That being said, deep squats will cause greater activation of the glutes. So, if you want to make the most of the movement, you have to learn how to squat as deeply as possible. Just be sure to maintain proper performance, which includes maintaining a neutral back position, feet spread to the width of the shoulders and toes slightly pointed outward.
2 – Dumbbell Lunge
There is no better way to stimulate your glutes than to make dumbbell lunge. This exercise is simple but quite intense. Take a barbell or a pair of heavy dumbbells and take a step forward, then go down as low as possible without your front knee protruding above your toes. Alternate your feet at every step.
3 – Hip Thrust
Unfortunatel, Hip Thrust is a poorly understood exercise that offers powerful benefits, especially when it comes to training weak upper glutes and decompressing the hip flexors. Some studies even suggest that they are superior to squats. If you have never done hip thrust, here’s how to master them:
Start sitting on the floor with your back against a bench and your feet planted firmly in front of you, and have a loaded and padded bar on your legs. Roll the bar so that it is directly above your hips. Keep your knees steady, lift the bar by extending your hips vertically. The rest of your body must remain motionless. If possible, lift until your body forms a straight line from your shoulders to your knees. Tighten your glutes in the upper position. Slowly lower your body and repeat it.
4 – Deadlift with Tight Hamstrings
This powerful movement is perfect for building great strength and muscle mass in the lower body and can help improve the health of your back and accelerate overall muscle development. Since it seriously engages the glutes, hamstrings, spine erectors, and deep muscles of the spine, it is practically an essential exercise to sculpt a powerful butt.
To raise the deadlift with tight hamstrings, grab a barbell on the ground, hands shoulder-width apart, and straighten it by keeping it straight. Keep your knees slightly bent and still, lower the bar as low as you can by bending at the waist while keeping your back straight. Do not let your lower back bend. Take a break down and then return to the starting position.
5 – Bulgarian Squat
The Bulgarian Squat is one of those classic and multifunctional exercises that should be part of any lower body workout because its benefits are virtually limitless. This variation of the lunges effectively targets all areas of the glutes while engaging the thighs, calves and adductors.
Practice in a wider position to put maximum emphasis on the glutes. And, go as low as possible, or until your back knee touches the ground and your front thigh is parallel to it.
The ultimate training program for glutes
- Squat with barbell: 4 x 15
- Dumbbell lunge or Bulgarian squat: 3 x 12
- Hip thrust: 3 x 12
- Deadlift with tight hamstrings: 3 x 15
Explode your glutes / thighs with this workout, 2 times a week, and you will get the buttocks of your dreams!