To build stronger glutes, you will do exercises aimed at the gluteal muscles. Learn more about good exercises for glutes.
“Gluten” is actually three different muscles: gluteus maximus (the largest muscle), gluteus medius and gluteus minimus.
Squats
- Stand with your feet hip-width apart. For extra intensity, keep weights at shoulder level or your sides.
- Lower yourself into a squat. Keep your knees behind your toes (imagine sticking your butt out behind you, but keep your upper body upright and contracted).
- Press into the heels.
- Do 2 to 3 sets of 10 to 20 reps.
Lunges
- Stand on your feet, one foot forward and one foot back (about 3 feet apart).
- Bend both knees and set yourself straight down, sending your back knee toward the floor.
- Try not to bend yourself forward over the front toes. Keep the front heel on the floor.
- Press down into the heel.
- Do 1 to 3 sets of 15 to 20 reps. For extra intensity, hold some weights.
Step-ups
- Place your right foot on the step.
- Press into the heel, go up, touch the left toe to the step.
- Keep the right foot on the step before the left foot goes down to the floor. Bend your knee in a lunge.
- Do 1 to 3 sets of 15 to 20 repetitions on both sides. Try holding weights for more intensity or a resistance band under the standing foot.
Sidestep squat
- Use a band with medium-light tension.
- Take a step out to the right into a squat, and keep the tension on the band.
- Enter with your left foot. Squat to the right, all the way across the room (or as far as you can).
- Repeat the other way or do 1 to 3 sets of 10 to 20 steps.
Hip extensions
- Get on hands and knees, with hands just below shoulders and knees just below the hip.
- With the right knee bent, lift the right leg until level with the gluteal muscles.
- Lower your leg.
- Do 12 to 16 reps on each side.
- To add intensity, squeeze a weight on the back of the knee or use ankle weights.
One-legged deadlifts
- Hold weights, take your left leg behind you (about a foot or so) and rest lightly on your toe.
- Slowly lower the weights from the hips to the floor as far as possible.
- Keep your back straight(or with a natural bow). Be sure to keep your abs contracted to protect your back.
- Squeeze the gluteus muscles of your working leg to get it back up.
- Do 1 to 3 sets of 10 to 16 repetitions on each side.
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