Top 5 Exercises for Glutes and Butt

glutes

If you want to increase the size and definition of your glutes and butt, then you’re going to have to do some exercises that target those muscles specifically. The problem with this though, is that if you don’t know which exercises are most effective, then it’s easy to waste your time doing useless moves that aren’t giving you the results you want.

Don’t let this happen to you! Here are the top 5 exercises for glutes and butt that will give you the body you deserve in no time at all!

What are glutes made of?

The gluteus maximus, medius, and minimus muscles are what we typically refer to as our glutes. The main role of these muscles is hip extension (think: standing up from a seated position). These three muscles connect your upper leg to your pelvis, and when they contract, they extend your hips, causing you to move.

Besides their primary role in moving your legs back and forth, some research suggests that these muscle groups also play a secondary role in rotation of your hip joint—like when you’re sitting with one leg crossed over another at an angle.

It’s important to keep these muscles strong, as strong gluteus maximus, medius, and minimus muscles improve posture, support your lower back and spine, and help control your leg movements when you run or walk. They’re a critical component of athletic performance and maintaining their strength can also prevent injuries in your hips or knees.

Another great read: How to Avoid Getting Injured at the Gym

5 best glute activation exercises

1) Squats

Squats are just about as classic as it gets in terms of great butt exercises. The benefits of squatting go well beyond better glute activation—it’s a compound exercise that helps tone almost every muscle group in your lower body, from your quads to your calves. It also works many different types of muscles around your core, since they stabilize you while you squat down.

If you want bigger, stronger glutes, squats should be a key part of any routine. Just make sure to perform them correctly; in particular, make sure to keep your chest up and avoid leaning forward over your knees. Squatting is easy to get wrong if you’re not careful!

Here is a wee demonstration:

Squats

2) Deadlifts

It doesn’t matter if you’re a man or woman, strengthening your posterior chain (hamstrings, glutes, and back) is crucial to having a strong body.

One of the best exercises to build strong glutes is deadlifts. Deadlifts work your hamstrings, quads, upper back muscles, as well as your gluteus maximus muscle. Try doing 3 sets of 8-12 reps of deadlifts at least twice a week. And be sure to maintain proper form at all times!

Here is a wee demonstration:

Deadlifts-(with-a-barbell)

Another great read: 5 Strength Training Mistakes as a Beginner

3) Lunges

When performed properly, lunges are one of most effective exercises to target your glutes. Start in a standing position with your feet shoulder-width apart, holding weights by your sides. Then take a giant step forward with one foot and bend both knees at 90 degrees into a lunge, keeping both feet flat on the floor as you lower into position. Then push back up through your heels to return to the starting position and repeat. Do 10 reps per leg to complete one set.

Here is a demonstration:

Lunges

4) Hip Thrusts

The hip thrust is primarily a glute builder, but it also works your hamstrings and lower back to a lesser degree. To perform hip thrusts correctly, set up in a seated position with your knees bent, hips low, and back arched. From here you want to drive through your heels into the ground as you squeeze your glutes (butt muscles) for maximum contraction.

Once you reach full extension at the top of each rep, slowly lower yourself back down to complete one rep. Remember to keep your form perfect so that these are truly effective; they won’t be worth anything if done incorrectly! If done correctly however they will quickly become some of most valuable exercises in building beautiful sculpted glutes fast!

Here is a demonstration:

Glute-bridges

Another great read: 6 Essentials to Get The Most From Your Exercise Routine

5) Bulgarian Split Squats

This is one of my favorite glute exercises. It hits all three muscle heads, and you really feel it in your glutes. Hold a weight in each hand (I like using dumbbells), or use no weight at all if you’re a beginner.

Stand with one foot on a bench or a box, and the other in front of you, like in a lunge position. With your back straight, chest up, and abs engaged, slowly lower yourself down into a deep lunge until your back knee almost touches the floor. Then press through that foot to come back up to standing while squeezing your glute to bring you back up. Do not lock out at any point during this movement; keep constant tension on that booty!

Perform 5 sets of 8 reps or 3 sets of 12 reps and switch legs.

Here is a demonstration:

Bulgarian-split-squats

Sample Glute and butt workout

ExerciseSets x reps
Squats
Deadlifts
Lunges
Hip Thrusts
Bulgarian Split Squats

Optional:
Box jumps – Jump on a box or a step until you burnout.
3 x 12
3 x 12
3 x 16
4 x 15
5 x 8


Burnout

Another great read: What is the Fat Burning Zone?

Summary

As we all know, exercise is a very important part of maintaining a healthy body. Not only does it improve our overall fitness, but it can also help with weight loss if done in conjunction with proper dieting. While there are many exercises that you can do to strengthen your butt and legs, some exercises may be more effective than others.

Try our sample workout for your glutes and butt and let us know what you think in the comments! If you’d like to learn more about how to build effective workout programs, be sure to check out the Nutrition2change online course ‘How to Build Effective Workout Programs‘ to achieve your goals faster than ever.

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