Our Favorite Glute Workouts

Our Favorite Glute Workouts

With glutes being the biggest muscle in your body, it is important to give it the attention it deserves. Strengthening your booty helps you improve your posture, relive backpain and can improve your athletic performance. We have gathered some of our favorite glute workouts and wanted to share them with you to help boost that booty.

GLUTE BRIDGE

If you want to add some definition and tone to your lower body or glutes in particular, glutes bridges are a great exercise to add to your exercise routine. Not only will it target your glutes, you'll also strengthen your hamstrings, lower back and core. The glute bridge exercise recruits one of the largest muscles in your body - your bum - also known as the gluteus maximus, so whether you’re looking to improve your strength or are working in an office desk role where you are sitting down for most of the day, this is a great exercise to try.

  1. Lie flat on your back with arms straight by your side, knees bent hip-width apart, and feet flat on the floor.
  2. Engage your core and glutes as you lift your hips up towards the ceiling so your shoulders, hips and knees are in a straight line. Your shin and thigh should roughly be at a 90 degree angle.
  3. Hold for a couple of seconds squeezing your glutes before slowly returning to the start position.
  4. Slowly return to starting position.

WALKING LUNGES

This is an extremely effective movement on its own, or you can hold a dumbbell in each hand for added weight. Lunges are an excellent movement for targeting your whole lower body and core. 
  1. Stand tall with shoulders back and core engaged, feet shoulder-width apart.
  2. Take a big step forward with one leg, then bend that front knee until your thigh is parallel with the floor at 90 degrees. Your back knee should be nearly touching the floor.
  3. Push upwards through the front leg to return to standing, while also stepping the back leg up and over into another forward lunge.

 

SQUATS

Start practicing squats using just your own bodyweight, they’ll be enough of a challenge if you’re a beginner. As you improve, you can start to integrate either handheld weights held at chest height or a barbell on your shoulders. 

  1. Stand upright with your feet wider than shoulder-width apart, toes turned slightly outwards.
  2. Engage your core, push your shoulders down and back, and maintain an upright chest throughout.
  3. Lower your hips towards the floor, with a focus on sending them back as if you’re sitting on a chair - your knees shouldn’t push further forward than your toes.
  4. If you’re a beginner, aim to dip as low as you can, but the goal is to squat until your thighs are parallel or below parallel to the floor, depending on your mobility.
  5. Hold for a moment before pushing through your heels and driving your hips upwards to return to standing.

BANDED GLUTE KICKBACKS

Great for sculpting your bum and legs, as well as boosting your core stability and working your hip flexors. Adding a resistance band adds more of a challenge but kickbacks can be done without any equipment. 

  1. Stand upright with your feet shoulder-width apart and shoulders dropped back and down, your right foot stepped slightly behind you.  
  2. Place your hands on your hips and balance on your left leg.
  3. Keeping your core engaged and your leg straight, slowly kick your right leg back about 6 inches or so before returning it to starting position.
  4. Complete a set before repeating on with the other foot.

 

 

SHOW OFF YOUR WORK

Now that you're booty is on it's way to getting plump, show it off with our butt lift jeans or butt lift leggings! 

 

Source: PureGym