Guys. There’s about 125 days until hot girl summer, which means we have 125 days to get our summer bods back. I know that it can be hard to find good glute building workouts but don’t worry. I found them for you. Remember to not lift heavy if you are a beginner and just do bodyweight. Start slow. Below are the ten best glute building workouts.
1. Hip Thrusts
The hip thrust is probably the most important glute building workouts. To perform a hip thrust, you need a low bench and a barbell or dumbbell. You need to ensure you are reaching full hip extension (locking out your hips all the way at the top) while squeezing your glutes. It is beneficial to take a pause at the top. Do 4 sets of 20.
2. Barbell Back Squat
The back squat is known as the king of leg moves because it forces every big muscle in your lower body (quads, hamstrings, glutes) to put in work. Also, you will have to engage your core and back muscles to keep your upper body in the best position. To perform a back squat, you just need a barbell (or dumbbell). Rest the barbell or dumbbell on your shoulders. Stand with your feet shoulder width apart. To ensure that your spine remains aligned, look ahead of you in one spot. Squat down until your hips are below your knees. Stand up and put all your weight into your heels. Do 3 sets of 8.
3. Bulgarian Split Squat
Compound exercises is one of the most important things to do for glute growth. The split squat is amazing for your glutes because you are using 1 leg instead of 2, creating more tension on that leg. Split squats use the same muscles as squats do. To perform a Bulgarian Split Squat, you need a bench and 2 dumbbells. Put your foot up on the bench. Your heel should not be raised. Lower yourself slowly until your knee is about to touch the floor. When you stand back up, push up with all your body weight through your heel. After you finish your set, switch legs. Do 4 sets of 10 (per leg).
4. Step Ups
Step ups work your glutes, quads and hamstrings through the stepping upward movement (just like walking up stairs). You can perform step ups with just body weight or with a dumbbell. To perform a step up, you can use a bench, box, step, etc. Put one foot on your box. Learn slightly forward. Push through your heel as you stand onto the box. Go back down to the floor. Move slowly to activate your glutes more. Do 3 sets of 15.
5. Lateral Side Lunge
Lateral side lunges are essential for growing that side booty. To perform a hip thrust, you just need 1 dumbbell. Move your feet shoulder width apart. Make sure to engage your core. Step to the right as far as you can. Your knee must be above your foot to avoid any injury. Keep both feet facing forward. Push back up through your heel. Do 3 sets of 10 and then switch legs.
6. Romanian Deadlift
Incorporate romanian deadlifts into each of your glute building workouts and you are golden. Romanian deadlifts work your hold back side (from your neck to your heels). To perform a romanian deadlift, you just need barbell. Before you begin, it is imperative that you really focus on using your glutes. There needs to be a mind to muscle connection. Now to begin, move your feet shoulder width apart. Grab the barbell with both hands. While keeping your back straight, lower the barbell to the ground. Make sure you are pushing your hips backwards and bending your knees slightly. Push up through your heels and drive your hips forwards. Do 4 sets of 12.
7. Back Extensions
Back extensions are somewhat similar to a romanian deadlift because your are hinging at your hips. To perform a back extension, you just need 1 plate (from the barbell rack) and the back extension machine. Face your feet slightly outwards. Hang down. Round your back. If you are using weight, hold the plate away from you for optimal glute growth. Pivot back up and squeeze your glutes. Do 3 sets of 20.
8. Cable Glute Kickbacks
The cable glute kickbacks are absolutely essential. The cable kickbacks works your hamstrings, calves, quads, gluteus maximus, gluteus medius, and gluteus minimus. To perform a cable glute kickback, you need a cable machine and ankle cuff attachment to keep you in place. Slightly bend both knees. Lean forward and move your leg (that is in the ankle cuff) back as far as you can. Squeeze your glutes at the top. Move slowly for optimal isolation. Do 3 sets of 12 for each leg.
9. Sumo Squat
Sumo squats are better than others types of squats at hitting your adductor, or inner thigh, muscles. Sumo squats also work your quads, glutes, hips, hamstrings and calves. To perform a sumo squat, you just need 1 dumbbell. Move your feet slider farther than shoulder width apart. Point your toes outward. Ensure that your knees are over your feet. Move your hips back and slowly bend your knees until your hips are below your knees. Hold yourself in that position for a couple seconds. Push back up through your heels. Do 3 sets of 12.
10. Curtsy Lunge
Curtsy lunges sound like they are made back in the 1200s for practicing to bow to a king but they are not. This glute building workouts are great for building your inner thigh and glute muscles. To perform a curtsy lunge, you need 2 dumbbells. Take a step back with your right leg and cross it behind your left. Lean forward to hits your glutes instead of your quads. Keep your shoulders and hips square. Push back up through your heel. Repeat on the other side. Do 3 sets of 10 per leg.