Who doesn’t want a backside that turns heads? Not sure which exercises are best for building the perfect booty? I’ve got you covered.
Hint: It’s not cardio.
Here are 16 of the best glute training techniques and exercises you can do starting today. Incorporate these into your lower-body training regimen and you’ll be blown away by the results!
- HIP THRUST
Lie on your back with your knees bent at 90-degree angles. Place your feet flat on the floor hip-width apart. Push through your feet and raise your hips as high as you can without arching your lower back. Hold this position for a couple seconds, then lower.
- SINGLE-LEG HIP THRUST
Once you’ve mastered the hip thrust it’s time for the single-leg hip thrust. Lie on your back with the foot of your working leg placed flat on the floor. Bend the knee of your non-working leg toward your chest. Push through the foot on the floor and raise your hips as high as you can without arching your lower back.
- CABLE KICKBACK
Lower the arm of a cable machine so it’s level with your ankle. Stand facing the machine with your feet hip-width apart. Put one foot through the cable handle and pull your foot backwards as if you’re kicking backwards, slowly. Pause, and then slowly return your foot to the starting position.
- CABLE STANDING HIP ABDUCTION
Lower the arm of a cable machine so it’s level with your ankle. Stand with one side closest to the cable machine and that foot just behind the cable. Loop your other foot through the handle, and use your glutes to pull that leg out to your side. Pause, and reverse the movement to the starting position.
- GOBLET REVERSE LUNGE
Cup the head of a dumbbell in both hands and hold it vertically in front of your chest, elbows pointing down. Step back with your right leg and lower your body until your front knee is bent 90 degrees. Pause, and then push your body back to standing.
Lie on your side with your knees bent 90 degrees and your heels together and in line with your butt. Open your knees as far as you can, without rotating your pelvis or back. Pause; return to the starting position.
- BARBELL HIP THRUST
Place your upper back against a bench with your knees bent and feet flat on the floor. Put a padded, loaded barbell across your hips so your glutes are near the floor. Then squeeze your glutes and raise your hips until they’re in line with your body.
- BARBELL SQUAT
Hold a barbell across your back using an overhand grip. Push your hips back, bend your knees, and lower your body until your thighs are at least parallel to the floor. Make sure your knees track over your feet and don’t collapse inward.
- HIP HINGE
There should be little to no movement at the knee and lower back. You are only moving at the hips, keeping your spine neutral. Stand with your feet hip-width apart. Keep your knees at a slight bend, and push your hips and hamstrings back as far as you can until your torso is parallel to the floor.
- BARBELL DEADLIFT
Load a barbell and roll it against your shins. Bend at your hips and knees and grab the bar with an overhand grip. Pull your torso up and thrust your hips forward as you stand up with the barbell. Lower the bar to the floor and repeat.
- WALKING DUMBBELL LUNGE
Stand holding a pair of dumbbells and take a big step forward with your left foot. Push up into a standing position, bringing your back foot forward. Alternate the leg you step forward with so that you’re “walking” with each rep.
- BACK EXTENSION
Hook your heels into a back extension station. Keeping your back naturally arched, lower your torso until your body is bent 90 degrees. Then raise your torso back up until it’s in line with your lower body, squeezing your glutes.
- BULGARIAN SPLIT SQUAT
Stand a couple of feet from a bench with your back to the seat. Bend your right leg and place the top of your right foot on the bench as you place your hands behind your head then bend your left leg and lower your body until your left leg is bent at least 90 degrees. Push your body back to the starting position.
- SINGLE-LEG STRAIGHT-LEG DEADLIFT
Grab a barbell with an overhand grip that’s just beyond shoulder width and hold it at arm’s length in front of your hips. Establish a tripod position with your front foot. Push your hips and hamstrings back as far as you can, lifting your back leg off the floor as you do so.
- KETTLEBELL SWING
Bend at your hips and hold a kettlebell with both hands at arms-length down in front of you. Rock back slightly and place the kettlebell between your legs. Squeeze your glutes, thrust your hips forward forcefully, and swing the weight to shoulder height.
This is a motion that we perform every day—going up and down stairs and stepping on and off curbs.
Place one foot on a sturdy box. Push your hips back and then stand straight up, squeezing the glute of your supporting leg at the top of the movement. Push your hips back again, and slowly lower your free foot to the floor.
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