Glute Exercises

HOW TO DO THE BARBELL HIP THRUST: 

1. The proper position for the hip thrust is on the floor with a bench situated right behind you and a loaded barbell resting over your legs, hands holding onto it with an overhand grip, feet under hips.
2. If you’re worried about the floor, you can use a barbell with rubber bumper. Ensure the bar is rolled so that it aligns directly above your hips.
3. Lean backwards against the bench, placing your shoulder blades near the upper edge of the bench.
4. Begin by driving through your feet and extending your hips vertically, lifting the barbell up.
5. Once your glutes are locked out, slowly reverse the motion, bringing your hips back down to return to the initial position.
6. Throughout this exercise, it’s crucial to keep your weight on your heels and maintain a neutral spine to avoid straining your lower back or neck. The goal is to perform this exercise for glute growth in a slow, controlled manner, prioritizing proper form over lifting heavy weights, because using proper posture ensures less risk of injury.

WHAT MAKES IT EFFECTIVE:  Barbell Hip Thrust exercises fully move hips into extension and an optimal range of motion, which is a key function of the glutes. Keep in mind that while this is a barbell-based exercise, you can also put a pair of dumbbells on your thighs and perform it the same way. You also have the option of using resistance bands to do a Glute Bridge. This is one of the best moves for glute hypertrophy, so any serious training plan should include the hip thrust or the bridge.

HOW TO DO THE STEP UP: 

1. The starting position begins with you standing tall, holding a pair of dumbbells at your side. You may want to try light dumbbells to start.
2. The focus here is to preload the muscle by simply leaning forward a bit as you step up and onto an elevated surface like an aerobic step up box.
3. After your steps, ensure you fully stand up onto the raised platform and extend the opposite knee forward to achieve complete hip extension.
4. Maintain core stability during this exercise. If you don’t have dumbbells, you can hold a weight plate in each hand.

WHAT MAKES IT EFFECTIVE:  By leaning your body forward, you prime your glutes to get working as they counteract and limit overextension of movement in the forward direction during your strides.

HOW TO DO THE REVERSE HYPER: 

1. Performing a Reverse Hyper begins with lying flat on a reverse hyperextension machine, hips aligned with the pad’s edge, gripping the handles for stability, and allowing your legs to hang off the bench.
2. With slightly bent knees, lift your legs using your glutes and hips until they’re parallel to the ground or slightly above.
3. The movement should be controlled, not powered by momentum, and you should keep a strong core throughout the exercise.

WHAT MAKES IT EFFECTIVE:  The Reverse Hyper is effective for building powerful glutes because it involves hip extension, which is a primary function of the gluteal muscles. When performing the Reverse Hyper, you’re required to lift your legs against resistance (gravity, added weights, etc.), and this movement is achieved by extending the hips.

HOW TO DO THE ROMANIAN DEADLIFT: 

1. Starting position is standing straight feet flat with your feet hip-width apart, clutching a pair of dumbbells at the front of your thighs, with your palms directed towards your body.
2. From here, keep your back straight and bend at the hips. Put a slight bend in the knees – just enough to relieve tension off them.
3. Lower the pair of weights towards the floor, ensuring they remain close to your shins. Lower until you feel a stretch in your hamstrings, or the dumbbells are just above the ground, depending on your flexibility.
4. Engage your glutes and hamstrings to push your hips forward and return to standing position, while lifting the dumbbells back to the starting position.
5. Be sure to keep your core engaged throughout the movement to maintain a neutral position in the spine.

WHAT MAKES IT EFFECTIVE:  The deadlift variation is effective for muscle gain in the glutes because it involves hip extension under load, which directly engages and strengthens the gluteal muscles.

HOW TO DO THE CURTSY LUNGE: 

1. Curtsy Lunges, also known as Crossover Lunges, require a backward and cross-body step instead of a traditional straight-back lunge. You begin by stepping back with your left foot, crossing it behind your right foot, being mindful not to hit your left knee on the ground.
2. Return to the original position and repeat on the opposite side, alternating sides.
3. This movement pattern creates a balance challenge, necessitating control of the hips in the frontal plane, or side-to-side stability. Maintain core stability during this exercise.

WHAT MAKES IT EFFECTIVE:  The effectiveness of this exercise for the glutes arises from the unique demand it places on the hip abductors. These muscles, which include the gluteus medius and minimus, are responsible for hip stabilization and lateral movement. The crossover motion of this lunge intensifies the engagement of these muscles, leading to well-rounded gluteal development.

HOW TO DO SPRINTER POSITION DUMBBELL BULGARIAN SPLIT SQUATS: 

1. You can think of this as both a lunge variation and a classic Split Squat. It begins with holding a pair of dumbbells at your sides and standing in front of a bench or secure chair.
2. Place the top of your right foot on the bench behind you and then move into a staggered split squat stance.
3. Lower into a split squat, bending your left knee and leaning your torso forward into a 45-degree angle, imitating a sprinter’s position.
4. Once your left thigh is parallel to the ground, pause before pushing up through your left heel to return to the start.
5. Keep your torso leaning forward and maintain core stability throughout the exercise.

WHAT MAKES IT EFFECTIVE:  The Sprinter Position Dumbbell Bulgarian Split Squat is a variation of the traditional Bulgarian Split Squat. The rear foot elevation in this split squat variation provides an extra challenge to your lower body routine, especially the quads and glutes. This is one of my favorite glute moves that also works great for quads and hamstrings.

HOW TO DO THE SINGLE LEG HIP THRUST: 

1. Starting position is sitting on the ground with your upper back leaning against a bench, feet flat on the floor, hip-width apart, feet under hips. Extend one leg straight in front of you, which will be your resting leg.
2. Drive your hips upwards by pushing through the heel of your grounded foot, aligning your extended leg with your body, creating a straight line from your shoulders to your knees at the peak of the movement.
3. Squeeze your glutes at the top, hold for a second, then carefully lower your hips back down.
4. Keep your core tight during the movement.

WHAT MAKES IT EFFECTIVE:  The Single-Leg Hip Thrust is great for exposing muscle imbalances in your glutes.

HOW TO DO THE DUMBBELL FROG PRESS: 

1. Position the dumbbell across your hip bones for this glute exercise.
2. Focus on the feet and leg positioning, avoiding flat feet but rather leaning on the outside of your foot to create external rotation in the hips.
3. Contracting the glutes, drive the hips up, making a straight line with your upper body.
4. Squeeze the glutes and slowly lower to the ground.

WHAT MAKES IT EFFECTIVE:  The external rotation of the hips drives the movement, engaging the glute medius.

HOW TO DO THE LOW BAR SQUAT: 

1. The Low Bar Squat is performed by setting up the barbell below where you normally would set it on the squat rack. Grip the barbell with hands slightly wider than shoulder-width apart and standing with feet wider than shoulder-width apart.
2. Initiate the squat by pushing your hips back and bending your knees, ensuring your chest is up and maintaining a neutral position in the spine.
3. Lower yourself until your hips are parallel to the ground or slightly below, engaging the glutes and hamstrings.
4. Drive through your heels to return to the top of the movement, ensuring full extension of your hips and knees.
5. Keep the abs tight during this movement.

WHAT MAKES IT EFFECTIVE:  The forward lean in this squat variation places more emphasis on the posterior chain, making it highly effective for targeting and strengthening the glutes.

HOW TO DO THE TOE DOWN HIP LIFT: 

1. Begin by lying on your side on a comfortable surface. Your upper leg should be positioned in front.
2. Ensure the toe of your top foot points downwards, keep a mild bend in your knee, and execute a hip lift.
3. Maintain core stability during this exercise.

WHAT MAKES IT EFFECTIVE:  This exercise – and the ones that follow – are considered preparatory exercises. The objective of these exercises is to stimulate the gluteus medius and hip adductors, thereby priming the glutes for upcoming compound exercises.

HOW TO DO THE TOE UP HIP LIST: 

1. For the Toe Up Hip Lift, begin by lying on your side on a comfortable surface.
2. Position your top leg straight behind you, ensuring your toes point downwards, and then perform a hip lift.

WHAT MAKES IT EFFECTIVE:  Just like above, this exercise fully engages the glute medius and adductors, waking up the muscles for more complicated movements.

HOW TO DO FULL EXTENSION STEP-UPS: 

1. Choose a stable bench or step box and stand about a foot away, feet shoulder-width apart.
2. Firmly place your right foot on the step, ensuring knee-to-foot alignment that doesn’t go past your toes.
3. Use your right foot to elevate your body until standing on the box, simultaneously driving your left knee upward to waist height.
4. At the lift’s peak, activate your glutes and push your hips forward into full extension. Make sure your body is straight from your head to your left heel.
5. Bend your right knee to lower yourself and use your left foot to step down._­

WHAT MAKES IT EFFECTIVE:  This exercise is vital for activating the glutes. The conventional Step-Up movement propels the hip into complete extension, guaranteeing the engagement of the gluteal muscles.

HOW TO DO THE STABILITY BALL HIP DROP AND LIFT: 

1. Start by placing a stability ball between the wall and your upper thighs. Put your right leg against it. Bend both the hip and knee at 90-degree angles.
2. Let the major muscles of your left leg relax, allowing your pelvis to drop to the right, leading to a noticeable rightward and downward slant in your hips and pelvis.
3. To realign your pelvis, slowly engage the glute medius of your left leg.
4. Gradually contract the muscle to elevate the hips back to a leveled position.

WHAT MAKES IT EFFECTIVE:  The stability ball’s resistance adds a new dimension to the workout, requiring greater effort from the glute medius.

HOW TO DO THE RESISTANCE BAND HIP DROP AND LIFT: 

1. Place a stability ball between the wall and your upper thighs. Put your right leg against it. Secure a resistance band around thighs or hips. Bend both the hip and knee at 90-degree angles.
2. Let the major muscles of your left leg relax, allowing your pelvis to drop to the right, leading to a noticeable rightward and downward slant in your hips and pelvis.
3. To realign your pelvis, slowly engage the glute medius of your left leg.
4. Gradually contract the muscle to elevate the hips back to a leveled position.
5. Apply force against the band while lowering and raising your hip.

WHAT MAKES IT EFFECTIVE:  This advanced variation, which significantly challenges the glute medius, is an exceptionally effective exercise for targeting the glutes.

HOW TO DO THE RESISTANCE BAND KICKBACK: 

1. Start this exercise by placing your foot in a band looped over a pull-up bar or cable machine. From a standing position, elevate your hip maximally for optimal hip flexion and glute engagement.
2. Push down against the band, extending it behind you. At the movement’s peak, push the band behind while lifting your leg against gravity to activate the glute muscles.
3. Keep your toes pointing downward for isolated hip extension.
4. If you want strong glutes on top of a bigger butt, incorporate this into your routine, progressively using thicker resistance bands.

WHAT MAKES IT EFFECTIVE:  This exercise covers aggressive hip extension – a range from 110 to 130 degrees. It also places significant constant tension on the glute max. Unlike a squat, which activates the quads and can inhibit glute activation, this exercise focuses solely on the glutes.

HOW TO DO THE WALL SINGLE-LEG GLUTE BRIDGE: 

1. Start by lying on your back with knees bent and feet against a wall.
2. Fold the non-working leg down, being mindful of your ankle, and get the shin close to the wall to increase hip flexion.
3. Push through the entire sole of the working foot flat against the wall, focusing on gluteus maximus activation.
4. Slowly lift into a bridge position, holding for a couple of seconds with the upper body grounded, then lower and repeat.
5. Prioritize strong, aggressive glute contraction over rep count. If you want to make the movement more difficult, consider using ankle weights.

WHAT MAKES IT EFFECTIVE:  The extended contraction at the top of the movement is ideal for maximizing muscular tension in the glutes and getting that butt to grow.

HOW TO DO THE SLICK FLOOR BRIDGE CURL: 

1. For a simple yet effective exercise using just your body weight, grab some socks and find a smooth floor. Begin by standing with your feet shoulder-width apart and then elevate into a high Glute Bridge position.
2. As you maintain core stability, gradually let your feet slide away from you, extending the hamstrings and straightening the knees.
3. It’s crucial to keep your position elevated to prevent knee crashes, and you might find it easier if you keep your feet flat on the floor.

WHAT MAKES IT EFFECTIVE:  Using your own body weight and a slow tempo, you will force the glutes to react, maximizing an intense contraction. This is my favorite exercise for a bodyweight glute workout.

HOW TO DO THE HIP DROP AND LIFT: 

1. Stand next to a wall and lift the leg closest to it, making a right angle with both your hip and knee.
2. Relax the muscles in that lifted leg, letting your hip area tilt down and to the side.
3. Now, to straighten your hips, slowly tighten the muscle in the upper part of your lifted leg.
4. When you do this right, you should feel a strong squeeze in the buttock of your lifted leg.

WHAT MAKES IT EFFECTIVE:  This is one of my favorite exercises to really wake up the glutes. It specifically targets the glute medius, helping your body for balance and hip stabilization.

HOW TO DO THE PRONE FROG CURL: 

1. Lay face down and lift your thighs off the ground to work those buttock muscles.
2. While in this position, bend your knees, bringing your feet towards your rear end.
3. You’ll feel a tightening sensation in the side of your buttock and around your hip area. It might burn but try to keep those hips lifted even when you’re moving your feet closer to your butt.

WHAT MAKES IT EFFECTIVE:  The heels touching each other combined with the bend in the knees will help to target the glute medius, one of the most overlooked parts of the muscle group.

HOW TO DO THE INTERNAL ROTATION HIP LIFT: 

1. Many find this exercise a bit tricky because it uses a muscle movement we’re not often strong in. Start by bending your back leg like you’re making an “L”.
2. Then, lean onto your front leg and try to lift your hip off the ground.
3. Return to the starting position and repeat.

WHAT MAKES IT EFFECTIVE:  You’re targeting two of the three glute muscles – the glute medius and glute minimus – with this one exercise.

HOW TO DO THE FIRE HYDRANT: 

1. You might recognize this move, but I’ve got a little twist to improve it. Picture a dog lifting its leg by a fire hydrant – that’s the idea! Start on your hands and knees, in tabletop position, feet under hips.
2. Then, turn your hip out and kick your leg back, keeping it turned.
3. If you’re doing it right, you’ll feel a good squeeze on the side of your buttock.

WHAT MAKES IT EFFECTIVE:  Noticing a trend here? This movement is going to be exactly what the glute medius and glute minimus are looking for. Push through the burn!