Want bigger, stronger glutes?... we know - silly question really.
In this article you'll get all the information needed to know about training your butt muscles- from which exercises are best for power-lifting or just supplementing what's already there; how often should one train their behinds (and why)? There is no right answer!
GLUTE MUSCLES
They're the largest muscle in our body and play an important role for both athletic ability as well everyday activities. The three muscles that make up this area of our bodies:
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Gluteus Maximus (The biggest)
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Gluteus Medius (Which helps with Form)
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Gluteus minimus (known as the smallest)
GLUTES AND WHAT ARE THEIR FUNCTION?
When you think about the major exercises that target glutes, they all have something in common. Whether it's for performance or aesthetics, adding weight and resistance to hip extension movements is key when developing your beautiful booty! Remember to stay hydrated and try our amazing energy drink or pre-workout supplements for that extra pump!
THE 4 BEST GLUTE EXERCISES TO GET A SOLID FOUNDATION FOR YOUR WORKOUTS
Here's a list of the best glute exercises that will get you stronger, powered up and with bigger butt-shots than ever before!
1. ROMANIAN DEAD LIFT
The Romanian deadlift is a great workout for targeting your hamstrings, glutes and erector spinae. The pulling motion required to perform one successfully requires you use both hips while also contracting those pivotal abdominal muscles that we all know are so important! If it's been awhile since training these traditional muscle groups or if they're just not responding well during regular weightlifting sessions then this could be an ideal alternative. A key for this exercise would be to focus on hamstring muscle activation [1].
HOW TO DO A ROMAN DEAD LIFT?
The Romanian deadlift is a move that will challenge your entire body. Starting from the standing position, put one hand on either side of an edge to help you stand up straight and firm while balancing with opposite foot forward at about shoulder width stance apart for stability if needed (or just keep it simple). Keeping legs nice and stable by pushing into heels rather than letting knees bow out too much--hips back pressing against floor before returning upright again repeating this motion until desired number has been reached.
2. BARBELL BACK SQUAT
Squats are a great compound movement that will not only add mass to your glutes but also help develop and strengthen the entire body. A study conducted in 2017 found an increase of glute engagement when squatting with heavier loads between 90% - 100%. This was also studied by Dave R Clack specifically pertainging to loaded free barbel squat [2]. So grab someone who can spot you, or even use resistance bands at home!
HOW TO DO A BARBELL BACK SQUAT?
Bring the barbell up to your upper back and place gently on your trap muscle and not on the spine, then balance it with both arms. Squat down with bent knees until you make 90 degrees of leg separation, with keeping your face looking up to give your back a stable arch. Make sure you are breathing out when lifting the weight!
3. BARBELL HIP THRUST
Wanna get your booty? Then the Barbell Hip Thrust is one of those exercises you should be doing. Studies show that it activates more muscle than squats and split squats [3].
HOW TO DO A BARBELL HIP THRUST?
Barbell Hip thrusts are a great way to build your glutes and get those famous six pack abs! To perform this exercise start in the supine position with back on bench. Rolled up bar bell should be at hips crease then drive both feet into floor while bridging hip between legs raising self off ground returning to starting point repeating desired number of reps.Lunges are a great exercise to do if you want to improve your flexibility, balance and posture. They can help athletes who have been sitting for long periods of time or casual exercisers get into shape! Strengthening your gluteus medius using body weight resistance [4].
Lunges are a great exercise to do if you want to improve your flexibility, balance and posture. They can help athletes who have been sitting for long periods of time or casual exercisers get into shape!
HOW TO DO A WALKING LUNGE?
Get ready to take your workout up another notch with this intense plyometric movement. Start by lining up both feet in front of you and toes turned out so that they are parallel when standing on one foot (comfortable stance). Keeping weight centered over heels, push off right leg into a jump while reaching left arm high above head as if trying to touch ceiling; pause briefly before repeating same action but now using reverse sequence: Step down onto left heel then hop back.