Leave the abdominal turtle alone! Having firm and toned buttocks is becoming one of the most desired goals by women who train to achieve perfect physical shape. By adding these glute exercises to your workout routine you will notice a marked improvement over the weeks, as they are exercises that totally focus the work on the glutes. Make sure you warm up well with a few sets of these specific exercises that you are going to do to prepare yourself to feel your glutes burn!
1. Barbell Squat
The squat is one of the most popular and effective exercises for shaping the lower body, with the merit of stabilizing and strengthening the core, thanks to the movement performed. I have found the squat scaffold, or Squat Rack, to be the safest equipment to perform this exercise with, but that being said, avoid hurting yourself and train to your abilities.
Target Muscles: Glutes, Quadriceps, Hamstrings, Calves, Lumbar Muscles
(The image shows the exact movement in and out of the structure of the squat, or Squat rack.)
Starting position:
- Start by placing the bar on the squat scaffold at a level slightly lower than your shoulder height.
- Approach the bar and lean under it when you feel ready. Then place the back of the shoulders (trapezius muscle) under the bar itself. Maintain a firm grip on the bar and detach it from the squat structure by pushing with your legs and keeping your upper body straight and aligned.
- Take a step back, away from the Squat Rack and take a second or two to secure the position of the bar. Now go with the first rep.
- Place your feet shoulder-width apart and point them slightly outward. Keep your back straight throughout your range of motion to prevent injury and try to look forward while keeping your head elevated.
Phase by phase:
a) Begin the movement by taking a deep breath, before starting to lower the bar by bending the knees and hips, always maintaining an upright posture.
b) Squeeze your glutes strongly during execution before stopping at a 90 ° angle with the ground, making sure your knees do not cross an imaginary vertical line from your feet.
c) Stop for a second at the lowest point of the movement before exhaling; then, slowly rise by starting the thrusts from your heels.
d) After pushing with your heels, straighten your legs to give the final blow and return to the starting position.
Repeat for as many repetitions as needed.
2. Barbell Lunges
Barbell lunges are an extremely effective exercise for the legs and glutes, great for isolating and stimulating the muscles. It is best to perform this movement at the Squat Rack with the bar at the same height used for the squat.
Target Muscles: Quadriceps, Glutes, Calves, Femoral Muscles
Starting position:
- Start by placing yourself under the bar and placing it on your back, in the back of your shoulders. Maintain adducted shoulder blades.
- Firmly grasp the barbell and use your leg strength to push it up and off the Squat Rack. Always keep your torso straight.
- Now, lean forward than your hips, keeping your back straight and your head up. Do not allow the knees to exceed the vertical line of the feet. Push with your heels and return to the starting position, then repeating the exercise as many times as necessary.
Phase by phase:
a) Move away from the structure of the Squat and take a step forward with the right leg, always keeping the torso straight for a correct balance of the body.
b) Begin to inhale as you bend forward of your hips, bringing your weight onto your right leg. Remember that your knees should never go beyond the vertical line from your feet anyway.
c) Begin exhaling as you push with your heels to initiate the reverse movement, back to the starting position.
d) Do the same movement with your left leg. (both legs count as one repetition).
Do as many repetitions as needed
The best tips for barbell lunges
For even more glute pull, perform the same movement with a step or lift in front of you, keeping the muscles tense at the moment of maximum contraction. You must hear them explode!
3. Hip Thrust or Bridge Exercise
An exercise to fully stimulate the glutes and give it that firm, rounded look is the Hip Thrust, or Ponte. This exercise also allows you to stretch your back in a great way, performing a relaxing action for all the contracted posterior muscles.
Target Muscles: Glutes, Calves, Hamstrings
Starting position:
- Lie on the floor on your back (face up), keeping your knees bent. The feet must remain attached to the ground.
- Leave a barbell, plate, resistance band over your pelvis and, if necessary, put something with a pad around it, or just under it, such as a towel or exercise mat folded in half.
Phase by phase:
a) Push with your heels against the floor and begin to exhale as you raise your hips, forming a nice straight line from the shoulders down to the knees. Keep your weight steady throughout the entire range of motion.
b) Maintain the maximum contraction position for at least 30 ”(if you want to push even further), keeping the buttocks always in tension.
c) Perform the reverse movement and return to the starting position.
Perform for the number of repetitions needed
Important tips for exercising the bridge (Hip Thrust)
In addition to increasing the weight, you can also increase the difficulty of the exercise by inserting a bench in the execution, so as to increase the range of motion. By doing this exercise with one leg instead of two, you can likewise increase the difficulty and train the stabilizing muscles of the body, just making sure you exercise both legs with the same number of repetitions.
4. Back Kick to the Cables (Back Extensions of the glutes to the cables)
This is one of those long-loved exercises for toning the glutes.
Posterior gluteal extensions can be performed standing or with the help of a bench press.
Target Muscles: Glutes, Hamstrings
Starting position:
- Take an ankle band and tie it right around your ankle; then attach it to the Pulley Machine's low cable. Try to ensure good stability of the bench if you use it.
Phase by phase:
a) Face the machine to which you hooked the cable. Step back to generate some tension on the cable itself (if you are standing) and grab a column of the machine, or a firm part of it, to keep your balance. Keep your abs tight and your knees slightly bent
b) Strongly contract your buttocks; then, slowly extend the leg that is tied to the strap backward and slowly as high as you can while you let the air out.
c) At the highest point reached, keep your buttocks tight and then slowly return your leg to the starting position. Repeat the movement.
d) Switch legs and train each side equally.
Perform for the number of repetitions needed.
5. Deadlifts
It is not exaggerated if it is stated that this exercise is for everything: it is really a multifunctional movement. A fantastic exercise for the development of the buttocks, as well as many other muscle groups ...
Target muscles: Glutes, hamstrings, calves, central back muscles, lats, forearms, quadriceps, trapezius ... and also breath.
Starting position (long, but essential for the results you want and to avoid injuries):
- Stand facing the barbell with your feet shoulder-width apart. Contract your abs, chest out, keep your back straight and bend your knees until you can reach the bar.
- Grab the bar with a prone grip (thumbs facing each other) make sure it is a little wider than shoulder width. use the rings of the bar as a reference point and be sure your grip is the same.
- Try to have a firm grip, abs and lower back tight, chest out and back aligned. Gaze at a point in front of you, inhale and hold your breath.
Phase by phase:
a) Start by lifting the bar off the floor, straightening your legs and keeping the bar close to your body. Once the bar reaches your knees, fully extend your legs while straightening your back.
b) Stop once you are perfectly straight on your feet. Do not hyperextend your back: your shoulders and hips must be aligned.
c) Exhale and hold the position for 2 seconds, while in the meantime add your shoulder blades to give an even greater stimulus to the back.
d) In a controlled manner, bring the barbell back to the ground by bending the back and bending the thighs. As you do this, maintain proper posture: head up, back straight, chest one out and abs tight.
6. Barbell / Dumbbell Step
This exercise can be performed on a bench in the gym after stabilizing and securing it.
Target muscles: Glutes, Quadriceps, Hamstrings, Calves
Starting position:
- Start the exercise by standing next to a bench, with a barbell on your shoulders, or with dumbbells in your hands.
Phase by phase:
a) Keeping your back straight, step onto the bench with one foot. Shift your weight to the opposite leg and squeeze your glutes.
b) Push with your leg to get your body up on the bench, while checking your body weight with your heel resting on the ground.
c) Step onto the bench with the other foot as well.
d) Paying close attention, do the reverse action, so as to arrive with both feet on the ground, in the starting position. Make sure you do the same number of repetitions alternating legs to avoid training more of one than the other.
Series and Repetitions
3 sets of 10 reps
Gain weight over time. You'll be eager to change it once you master the moves!
Be proud of your post-workout pains: they are proof that the exercise works and you will see your glutes grow and tone up!
Note: Don't forget to stretch after each session to stretch and relax your muscles for your next workout.
