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5 Glute Building Exercises

Why Do You Need Amazing Glutes?

 

Great glutes equate to a strong core and back, not just a shapely behind.

Why? Your abdominal muscles, glutes, and lower back work together. They weaken or strengthen each other at the same time. Which means, you can’t have an upright body or perfect abs without having strong glutes or vice versa.

Strengthening your glutes and abs also means giving your back the protection it needs.

So, regardless of who or what influenced you in building your perfect glutes, you’re on the right track.

Here are the five best glutes building exercises you must try:

1. Hip Thrust

 

How to do this:

  1. Sit on the floor with your shoulders against a bench; your legs stretched in front of you.
  2. Spread your arms along the bench for stability.
  3. Raise your knees. Make sure your feet are flat on the floor.
  4. Brace your core then squeeze your glutes and lift your hips up until your hips and knees are level. Hold this position for a second or two.
  5. Slowly reverse and lower your hips to the floor.
  6. Repeat the hip thrust as deemed necessary by your trainer.

 

How this helps your glutes:

This exercise is the simplest in the list (no equipment necessary!). But it effectively improves your glutes size, aesthetics (higher, rounder, firmer) and strength.

2. Barbell Glutes Bridge

 

How to do this:

  1. Sit on the ground with a barbell over your legs.
  2. Roll the bar until it is directly above your hips.
  3. Lie on your back flat against the floor.
  4. Hold the barbell with your hands and set your feet a foot apart.
  5. Drive your heels and tighten your glutes to lift your hips straight up along with the bar. Your heel and upper back should be the one supporting your weight.
  6. Pause then carefully lower your hips.
  7. Repeat the glute bridge as deemed necessary by your trainer.

How this helps your glutes:

The primary muscles you’re working on this exercise are your glutes. This workout generates the same gluteal and hamstring activation as the barbell hip thrust, but less quad activation.

3. Feet Elevated Hip Thrust

 

If you want to level up your hip thrust exercise, try feet elevated hip thrust.

How to do this:

  1. Lie on your back with your feet elevated on a bench or a box.
  2. Do the hip thrust.
  3. Engage with your core and tighten your hips at the top.
  4. Slowly reverse the movement and repeat as deemed necessary by your trainer.

 

How this helps your glutes:

Hip thrust with your feet elevated offers a broader range of motion in your hips; this leads to more glute activation.

4. Low-Cable One-Leg Romanian Deadlift (RDL)

How to do this:

  1. Gently bend to reach and take a low-positioned cable with your right hand.
  2. Pull the cable up with your right hand as you pull yourself upright.
  3. Let your body lean forward as the cable pulls itself back.
  4. Simultaneously lift your right leg as you lean forward on your left leg.
  5. Do the previous step using your left hand and leg.
  6. Repeat the RDL as deemed necessary by your trainer.

 

How this helps your glutes:

Low-Cable One-Leg RDL forces you to push your hips back and since the pressure is very minimal, you can train with this movement in high volume.

5. Barbell Hip Thrust with Bench

How to do this:

  1. Sit and set your shoulder blades against a bench.
  2. Rest a loaded barbell across your hips.
  3. Set your feet a shoulder-width apart.
  4. Put your hands at the back of your head for support.
  5. Brace your core and glutes then lift your hips along with the barbell. Your hips should form a straight line from your knees to chest.
  6. Lower your hips until your glutes come in contact with the floor.
  7. Repeat the hip thrust as deemed necessary by your trainer.

 

How this helps your glutes:

This exercise combines the first three exercises in the list. Glutes, hamstrings, and abs are the predominant muscles involved in this exercise. It increases the strength and power of the said muscles. It also improves the stability of your core and lower back.

Start building your #GluteGoals with Code5!

 

More than perfecting your #yogabuttlook, great glutes also means a better workout body.

Why? Glutes are a part of a muscle group called the posterior chain. It works together with hamstrings, calves, and back. This muscle group generates the strongest force for whether you’re off with box jumps, heavy lifts, or power cleans.

Learn more on how you can develop your great glutes with an expert trainer.

Contact us here or try our free trial and live the code.

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